Inner pecs dont exist

[killswitch45]

Forgive me for I am at work and cannot search, our computers at Chase block the images everywhere. so the string of numbers wont show.

My inner pecs just dont exist. It sucks. I have great definition and muslce thickness up by my shoulders and by my ribs.

What can I do for my inner pecs? I read close grip benching and triangle push ups. But those always hit my tri sooo hard and they burn a lot. I never feel my pecs burn. NOW...i do have the altus home gym. I started doing chest flys with that. I bring them in, hold for 3 sec, release (i lift at home not gym).

Please help!! I am so sick of all this breast bone and no chest.

[DJAuto]

Cable work helps.

Also, a search will yield thousands of threads on this topic.

[TheBroBrah]

You have to build overall mass. You cannot build the inner chest by itself. Do some weighted dips and incline BB press. You'll be good to go. Low bodyfat is also key.

[killswitch45]

ya i believe i have low BF. i started lifting at 149 lbs at 6'2". now Im at 180 and hit a high of 194. i run and bike every week.

i just googled this topic and got your same response. the chest is one muscle group. genetics will control my shape. all i can do is work on building over all mass. stick with

benching
dumbbell flys
dips
cable exercises

should be good

[killswitch45]

dude!! sometimes im so confused. no offense, how are you 5'8" with a 150 lbs and you have over 3,000 posts?!?! did you join here a long time ago and you dont lift, just search BB.com.

im just curious, i see this a lot. many posts and weird sig stats

[Beachman]

dude!! sometimes im so confused. no offense, how are you 5'8" with a 150 lbs and you have over 3,000 posts?!?! did you join here a long time ago and you dont lift, just search BB.com.

im just curious, i see this a lot. many posts and weird sig stats

He joined in december of 2009 and posts alot, what does that have to do with his height and weight?

[tha_deuce]

Cable work helps.

Also, a search will yield thousands of threads on this topic.

this. cable xovers, flyes and the like...

also

http://forum.bodybuilding.com/search...chid=467662103

[killswitch45]

He joined in december of 2009 and posts alot, what does that have to do with his height and weight?

lol wasnt judging that. im not one of those people, "oh you only bench 100 lbs. ****!" ya no, i believe its where our body has come from, not what we can do RIGHT NOW.

so ya youre right. just odd to have 3k posts. im on here a lot and only have this much. guess i read more than start threads.

good luck in your goals

[killswitch45]

this. cable xovers, flyes and the like...

also

http://forum.bodybuilding.com/search...chid=467662103

haha thanks! doing the search for me . appreciate it.

[FlexManlet55]

Ive been reading arnold's bodybuilding encyclopedia, and what he says for inner pecs is doing CROSSOVER cable flys. You cross your hands in the middle like you are making a big X with your arms, and squeeze your pecs.. you can FEEL IT in the middle... good times...

I have been following his ideals and routines for the past few weeks and my gains are coming so much faster I feel like im on roids...:-) feels gud..

[tha_deuce]

Ive been reading arnold's bodybuilding encyclopedia, and what he says for inner pecs is doing CROSSOVER cable flys. You cross your hands in the middle like you are making a big X with your arms, and squeeze your pecs.. you can FEEL IT in the middle... good times...

I have been following his ideals and routines for the past few weeks and my gains are coming so much faster I feel like im on roids...:-) feels gud..

gjdm

[Greco-Roman]

I've heard uneven barbell bench press hits the inner chest big. Like, 10 lbs on one side, 25 on the other. I've only done it once, and it is very interesting. Just make sure you do both sides.

[nkh]

I've heard uneven barbell bench press hits the inner chest big. Like, 10 lbs on one side, 25 on the other. I've only done it once, and it is very interesting. Just make sure you do both sides.

That is the most retarded thing I've heard today and will end up getting someone hurt.

For me, seated pec deck using one arm at a time. Push the bar past the center of your body and squeeze. Brace yourself with your other arm of course on the opposite bar.

[Greco-Roman]

That is the most retarded thing I've heard today and will end up getting someone hurt.

For me, seated pec deck using one arm at a time. Push the bar past the center of your body and squeeze. Brace yourself with your other arm of course on the opposite bar.

http://www.criticalbench.com/unbalan...ll_loading.htm

I can't say it works, since I have no proof, but it's not like I made it out of thin air.

[john197030]

Forgive me for I am at work and cannot search, our computers at Chase block the images everywhere. so the string of numbers wont show.

My inner pecs just dont exist. It sucks. I have great definition and muslce thickness up by my shoulders and by my ribs.

What can I do for my inner pecs? I read close grip benching and triangle push ups. But those always hit my tri sooo hard and they burn a lot. I never feel my pecs burn. NOW...i do have the altus home gym. I started doing chest flys with that. I bring them in, hold for 3 sec, release (i lift at home not gym).

Please help!! I am so sick of all this breast bone and no chest.

fly fly fly.

[alexb650]

I've heard uneven barbell bench press hits the inner chest big. Like, 10 lbs on one side, 25 on the other. I've only done it once, and it is very interesting. Just make sure you do both sides.

Load that ratio up with a realistic weight and it's asking for trouble--I can feel my wrist popping just thinking about it. Has your spotter every put on a different weight than you? Just a 10 lb difference feels uncomfortable.

[Pump Freak 86]

You have to build overall mass. You cannot build the inner chest by itself. Do some weighted dips and incline BB press. You'll be good to go. Low bodyfat is also key.

This. Anatomically speaking, there is no such thing as an inner pec.* The muscle fibers run across, not up and down, meaning that the ability to isolate a group of fibers doesn't work across that axis of motion. Building your chest overall will make your inner chest area grow. The pecs fill from the outside in on most people so don't worry about it. There's just not much of a way to target the area. Cable Crossovers are a good exercise, but the fact that you feel the contraction toward the end of the ROM isn't an indication that its hitting the inner chest area; that is to say, its also hitting your outer area quite hard too, meaning that your "imbalance" would only continue were the chest to work that way.



* There is also no such thing as a discrete upper or lower pec, but because of the directionality of the fibers, you can emphasize the upper and lower areas to a degree. I like to do incline work because it hits the overall chest just as hard as flat and decline but also gives a little extra work to the upper area which is the hardest to fill in.

[TheGreatFSM]

I can attest to cable crossovers also. I always do these at the end of my workout and go hard 3 sets then drop down to burn out. Might want to try to move your grip in just a bit on your bench also.

[Jack_Lupino]

"Inner pecs dont exist"

i think you answered your own question right there.

oh and at least Brobrah has a pic...

[trapmaster]

are you locking out at the top when benching? if not, that could be the problem

[alexb650]

are you locking out at the top when benching? if not, that could be the problem

I hate to be the critic here...locking out no longer engages the pecs and it bares all the weight on your shoulders. Great way to get a visit to the doc for a separated AC joint.