Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Page 1 of 2 1 2 LastLast
Results 1 to 30 of 58
  1. #1
    Registered User iRate's Avatar
    Join Date: Jul 2009
    Age: 23
    Stats: 5'11", 183 lbs
    Posts: 468
    Rep Power: 113
    iRate has a reputation beyond repute. Second best rank possible! (+100000) iRate has a reputation beyond repute. Second best rank possible! (+100000) iRate has a reputation beyond repute. Second best rank possible! (+100000) iRate has a reputation beyond repute. Second best rank possible! (+100000) iRate has a reputation beyond repute. Second best rank possible! (+100000) iRate has a reputation beyond repute. Second best rank possible! (+100000) iRate has a reputation beyond repute. Second best rank possible! (+100000) iRate has a reputation beyond repute. Second best rank possible! (+100000) iRate has a reputation beyond repute. Second best rank possible! (+100000) iRate has a reputation beyond repute. Second best rank possible! (+100000) iRate has a reputation beyond repute. Second best rank possible! (+100000)
    Visit iRate's BodySpace
    iRate is offline

    Inner upper chest?

    Is there an exercise to target the upper inner chest? I am doing inclines and close grip bench press, but is there a specific exercise that targets the upper portion of the inner chest or will close grip be enough to build that separation in the pecs?
    Reply With Quote

  2. #2
    Banned jasondoinwork's Avatar
    Join Date: Jul 2010
    Age: 23
    Posts: 734
    Rep Power: 0
    jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000)
    Visit jasondoinwork's BodySpace
    jasondoinwork is offline
    Originally Posted by iRate View Post
    Is there an exercise to target the upper inner chest? I am doing inclines and close grip bench press, but is there a specific exercise that targets the upper portion of the inner chest or will close grip be enough to build that separation in the pecs?
    close grip bench press should be enough. try different grip widths to see what works the best for you. i do slightly inside shoulder width and i can really feel it in my inner chest.

    but it is also genetic.
    Reply With Quote

  3. #3
    Registered User bigw10921's Avatar
    Join Date: Jul 2009
    Age: 54
    Posts: 253
    Rep Power: 12
    bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000)
    bigw10921 is offline
    Originally Posted by jasondoinwork View Post
    close grip bench press should be enough. Try different grip widths to see what works the best for you. I do slightly inside shoulder width and i can really feel it in my inner chest.

    But it is also genetic.
    triceps
    Reply With Quote

  4. #4
    Banned jasondoinwork's Avatar
    Join Date: Jul 2010
    Age: 23
    Posts: 734
    Rep Power: 0
    jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000)
    Visit jasondoinwork's BodySpace
    jasondoinwork is offline
    Originally Posted by bigw10921 View Post
    triceps
    You're an idiot.

    Doing shoulder width (or around shoulder width) bench press hits the inner chest as well as the triceps. The narrower the grip you go, the more it hits the triceps. At shoulder width, it hits the chest more than the triceps.

    Try yourself. Instead of being ignorant.
    Reply With Quote

  5. #5
    Registered User shaneee's Avatar
    Join Date: Apr 2009
    Location: United States
    Age: 21
    Stats: 6'2", 220 lbs
    Posts: 5,327
    Rep Power: 1868
    shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000)
    Visit shaneee's BodySpace
    shaneee is offline
    yes there actually is an exercise that targets that exactly.

    I call them incline pushes.
    Take the dbs and put them in a hammer grip on your chest, keep them pressed together like that flare your elbows and just press them
    Reply With Quote

  6. #6
    Banned spiderman997's Avatar
    Join Date: May 2010
    Posts: 16,237
    Rep Power: 0
    spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000)
    spiderman997 is offline
    Reply With Quote

  7. #7
    always in on SRT gkicksass's Avatar
    Join Date: Jul 2009
    Location: Massachusetts, United States
    Age: 22
    Stats: 6'0", 220 lbs
    Posts: 3,888
    Rep Power: 3348
    gkicksass has reached the pinnacle! Best possible rank! (+1000000) gkicksass has reached the pinnacle! Best possible rank! (+1000000) gkicksass has reached the pinnacle! Best possible rank! (+1000000) gkicksass has reached the pinnacle! Best possible rank! (+1000000) gkicksass has reached the pinnacle! Best possible rank! (+1000000) gkicksass has reached the pinnacle! Best possible rank! (+1000000) gkicksass has reached the pinnacle! Best possible rank! (+1000000) gkicksass has reached the pinnacle! Best possible rank! (+1000000) gkicksass has reached the pinnacle! Best possible rank! (+1000000) gkicksass has reached the pinnacle! Best possible rank! (+1000000) gkicksass has reached the pinnacle! Best possible rank! (+1000000)
    Visit gkicksass's BodySpace
    gkicksass is offline
    Originally Posted by shaneee View Post
    yes there actually is an exercise that targets that exactly.

    I call them incline pushes.
    Take the dbs and put them in a hammer grip on your chest, keep them pressed together like that flare your elbows and just press them
    thats interesting. link to where you found that? also, would something like CG incline BB press work?
    current/goals for 2012:
    _______________________
    bench: 335/350
    DL: 475/500
    squat: 465/500

    I REP BACK 1k+

    Self-pity is easily the most destructive of the non-pharmaceutical narcotics; it is addictive, gives momentary pleasure and separates the victim from reality.
    - John W. Gardner

    ***The contents of this post are for entertainment purposes only. gkicksass is a purely fictitious character and any resemblance to persons alive or dead is purely coincidental.***
    Reply With Quote

  8. #8
    Registered User shaneee's Avatar
    Join Date: Apr 2009
    Location: United States
    Age: 21
    Stats: 6'2", 220 lbs
    Posts: 5,327
    Rep Power: 1868
    shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000) shaneee has reached the pinnacle! Best possible rank! (+1000000)
    Visit shaneee's BodySpace
    shaneee is offline
    Originally Posted by gkicksass View Post
    thats interesting. link to where you found that? also, would something like CG incline BB press work?
    first heard it from a couple knowledgeable people on another site, both trainers, huge etc.
    then i also read it in an article by dr. clay hyght, so it kind've added emphasis to that
    Reply With Quote

  9. #9
    Registered User TR0LLF4CE's Avatar
    Join Date: Nov 2010
    Location: United Kingdom (Great Britain)
    Age: 28
    Stats: 5'10", 215 lbs
    Posts: 85
    Rep Power: 15
    TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000)
    Visit TR0LLF4CE's BodySpace
    TR0LLF4CE is offline
    spiderman,

    Although it is not possible to 'isolate' the upper chest, EMG tests have shown that benching from an incline does emphasise the upper pecs over the lower—albeit only slightly.
    Reply With Quote

  10. #10
    Banned jasondoinwork's Avatar
    Join Date: Jul 2010
    Age: 23
    Posts: 734
    Rep Power: 0
    jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000)
    Visit jasondoinwork's BodySpace
    jasondoinwork is offline
    Originally Posted by spiderman997 View Post
    you don't isolate the inner chest, you just hit it harder.

    when i hit the chest with presses/flyes, i noticed that only my outer and central portion of my chest was being developed. i incorporated close grip bench press, and i got the the development of the separation between the pecs that i wanted. the same happened for many people i know.
    Reply With Quote

  11. #11
    User ZoranM's Avatar
    Join Date: Nov 2009
    Stats: 5'11", 220 lbs
    Posts: 7,408
    Rep Power: 60554
    ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000)
    Visit ZoranM's BodySpace
    ZoranM is offline
    Oh cr*p.

    You found an article and pictures.

    Now i'm convinced. Gtfo
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
    Reply With Quote

  12. #12
    Banned spiderman997's Avatar
    Join Date: May 2010
    Posts: 16,237
    Rep Power: 0
    spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000)
    spiderman997 is offline
    Originally Posted by TR0LLF4CE View Post
    spiderman,

    Although it is not possible to 'isolate' the upper chest, EMG tests have shown that benching from an incline does emphasise the upper pecs over the lower—albeit only slightly.
    It's possible to target the inner chest because it is a separate head of the muscle. Although it's only worthwhile if the upper head makes up a significant portion of your chest mass, like Branch Warren for example. If you have a 'normal' chest, upper chest work isn't really necessary, and worrying about 'inner' upper chest is just retarded.
    Reply With Quote

  13. #13
    Registered User TR0LLF4CE's Avatar
    Join Date: Nov 2010
    Location: United Kingdom (Great Britain)
    Age: 28
    Stats: 5'10", 215 lbs
    Posts: 85
    Rep Power: 15
    TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000) TR0LLF4CE is a splendid one to behold. (+10000)
    Visit TR0LLF4CE's BodySpace
    TR0LLF4CE is offline
    Originally Posted by spiderman997 View Post
    It's possible to target the inner chest because it is a separate head of the muscle. Although it's only worthwhile if the upper head makes up a significant portion of your chest mass, like Branch Warren for example. If you have a 'normal' chest, upper chest work isn't really necessary, and worrying about 'inner' upper chest is just retarded.
    Don't get me wrong; I agree that the difference is so miniscule as to make any real difference in the long run. (I was just being controversial ).

    Nevertheless, there are enough people incline pressing out there for me to believe that, for some, inclines can be superior for overall chest growth compared to flat.
    Reply With Quote

  14. #14
    Registered User bigw10921's Avatar
    Join Date: Jul 2009
    Age: 54
    Posts: 253
    Rep Power: 12
    bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000)
    bigw10921 is offline
    Originally Posted by jasondoinwork View Post
    You're an idiot.

    Doing shoulder width (or around shoulder width) bench press hits the inner chest as well as the triceps. The narrower the grip you go, the more it hits the triceps. At shoulder width, it hits the chest more than the triceps.

    Try yourself. Instead of being ignorant.
    All or none prinicple
    Reply With Quote

  15. #15
    Banned jasondoinwork's Avatar
    Join Date: Jul 2010
    Age: 23
    Posts: 734
    Rep Power: 0
    jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000)
    Visit jasondoinwork's BodySpace
    jasondoinwork is offline
    Originally Posted by bigw10921 View Post
    All or none prinicple
    Hmm, really now.

    So since Flat Bench Press and Decline Bench Press both work out the pec major, they must both work out the pec major in exactly the same way, because there is an "all or none principle," correct?

    Haha, no.
    Reply With Quote

  16. #16
    Banned spiderman997's Avatar
    Join Date: May 2010
    Posts: 16,237
    Rep Power: 0
    spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000) spiderman997 has reached the pinnacle! Best possible rank! (+1000000)
    spiderman997 is offline
    Decline and flat bench DO have the same effect on the pecs. Only thing that is possible is one targeting one head or the other more.
    Reply With Quote

  17. #17
    Banned Tyciol's Avatar
    Join Date: Oct 2004
    Location: Toronto, Ontario, Canada
    Stats: 5'11", 215 lbs
    Posts: 11,693
    BodyPoints: 4085
    Rep Power: 0
    Tyciol has a reputation beyond repute. Second best rank possible! (+100000) Tyciol has a reputation beyond repute. Second best rank possible! (+100000) Tyciol has a reputation beyond repute. Second best rank possible! (+100000) Tyciol has a reputation beyond repute. Second best rank possible! (+100000) Tyciol has a reputation beyond repute. Second best rank possible! (+100000) Tyciol has a reputation beyond repute. Second best rank possible! (+100000) Tyciol has a reputation beyond repute. Second best rank possible! (+100000) Tyciol has a reputation beyond repute. Second best rank possible! (+100000) Tyciol has a reputation beyond repute. Second best rank possible! (+100000) Tyciol has a reputation beyond repute. Second best rank possible! (+100000) Tyciol has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Tyciol's BodySpace
    Tyciol is offline
    Originally Posted by TR0LLF4CE View Post
    spiderman, Although it is not possible to 'isolate' the upper chest, EMG tests have shown that benching from an incline does emphasise the upper pecs over the lower—albeit only slightly.
    I don't think spidey was saying we couldn't emphasize that, just that absolute isolation isn't possible, which is fine because absolute isolation of entirely different muscle groups is pretty difficult too.

    Originally Posted by jasondoinwork View Post
    you don't isolate the inner chest, you just hit it harder.

    when i hit the chest with presses/flyes, i noticed that only my outer and central portion of my chest was being developed. i incorporated close grip bench press, and i got the the development of the separation between the pecs that i wanted. the same happened for many people i know.
    I think the question is why the muscle cells of the fiber nearest the sternum/clavicle would get harder than the muscle cells of the fiber that attach to the humerus.

    It's fine in theory, but why might this happen? I'm not discounting that it could.

    I think everyone can agree that the entire muscle fiber contracts, but people seem to disagree on whether the stress is spread equally along the fiber and whether or not it hypertrophies equally along the fiber or that you can somehow emphasize inner or outer portions.

    One thing I propose we keep in mind: the inner(medial) lower chest fibers seem to take up more space of what we call the "inner" chest because the sternum attachments are more of a vertical line whereas the inner(medial) clavicular attachments of the pec are more 'upper' ish and do not form that close line where it is lines up with the other pec on the opposite side.

    On the same note, based on the illustration, the lateral/outer portion of the upper pec fibers seem to lie on top of the deeper lateral portion of the lower pec fibers. Isn't this because the pectoral fibers actually kinda "spiral" as they attach to the humeri tendons?

    So in that way, even if we were actually stressing the fibers equally, emphasizing hypertroph in the clavicular pectoral fibers might seem to build 'outer' chest and doing so for the sternal fibers might seem to build 'inner' chest.

    Or in short, the sternal attachments usually seem to be closer to the middle of our body than the clavicle.

    I think a big reason for the controversy is that a lot of people's pecs are built differently and the cutoff point for attachments can vary a big deal. For example check out the difference in attachment between Kofi Kingston and Ezekial Jackson:

    What seems apparent is: Ezekial's pec attach closer to the middle on his sternum and they also look like they attach deeper down on his torso (though maybe Kofi doesn't work his lower chest much, I dunno)

    I think the "inner chest" is just emphasizing whatever portion of the pecs attach closest to the middle of the body. I think this tends to be lower rather than upper pec, but in the cases of people who have very low pec attachments which fan out and attach to the lower ribs rather than the sternum, it would actually be the "middle" pec but in terms of vertical not horizantal displacement.

    Basically middle in terms of being between top and bottom, not being the most medial closest to the midline.

    For people with very wide pec attachments, I don't think any exercise will move it any closer together. But you can try to target whichever pectoral fibers attach closest on the body, but I think you still need to do that by proper selection of the incline of your exercises, not by focusing on the contracted or stretched portions.
    Last edited by Tyciol; 12-19-2010 at 09:35 PM.
    Reply With Quote

  18. #18
    Registered User TonyWalker80's Avatar
    Join Date: Dec 2010
    Age: 34
    Posts: 10
    Rep Power: 0
    TonyWalker80 is on a distinguished road. (+10)
    TonyWalker80 is offline
    as far as i know, and judging by the previous posts in this thread, you can't really target the inner chest, but you can build on it if you work on other parts of your chest.

    the pic that explains muscle contraction explains further.
    Reply With Quote

  19. #19
    Registered User bigw10921's Avatar
    Join Date: Jul 2009
    Age: 54
    Posts: 253
    Rep Power: 12
    bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000)
    bigw10921 is offline
    Originally Posted by jasondoinwork View Post
    Hmm, really now.

    So since Flat Bench Press and Decline Bench Press both work out the pec major, they must both work out the pec major in exactly the same way, because there is an "all or none principle," correct?

    Haha, no.
    #1---Get a life
    #2---Here's a question for you..I wish to workout the area of my right bicep 3 inches up from my elbow...No other part of that bicep,,just that one..Give me an effective exercise
    Reply With Quote

  20. #20
    User ZoranM's Avatar
    Join Date: Nov 2009
    Stats: 5'11", 220 lbs
    Posts: 7,408
    Rep Power: 60554
    ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000)
    Visit ZoranM's BodySpace
    ZoranM is offline
    Originally Posted by bigw10921 View Post
    No other part of that bicep,,just that one..Give me an effective exercise
    You can't do that.

    F*cking retards. You can work almost any part of anything. Work, emphasize, focus... Isolating is the word famous for being used by retards on bb.com.

    Retards.
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
    Reply With Quote

  21. #21
    Registered User bigw10921's Avatar
    Join Date: Jul 2009
    Age: 54
    Posts: 253
    Rep Power: 12
    bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000) bigw10921 is a name known to all. (+5000)
    bigw10921 is offline
    Originally Posted by ZoranM View Post
    You can't do that.

    F*cking retards. You can work almost any part of anything. Work, emphasize, focus... Isolating is the word famous for being used by retards on bb.com.

    Retards.
    Is there an exercise to target the upper inner chest?...Since this was the original question,,the answer is still NO
    Reply With Quote

  22. #22
    User ZoranM's Avatar
    Join Date: Nov 2009
    Stats: 5'11", 220 lbs
    Posts: 7,408
    Rep Power: 60554
    ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000)
    Visit ZoranM's BodySpace
    ZoranM is offline
    Originally Posted by bigw10921 View Post
    Is there an exercise to target the upper inner chest?...Since this was the original question,,the answer is still NO
    Close grip BB incline press, incline cable flies-esp. crossing the arms on top, high elbow position peck deck, bottom to top and across cable crossovers.

    What?
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
    Reply With Quote

  23. #23
    Registered User nsiegel5's Avatar
    Join Date: Jul 2009
    Stats: 5'10", 198 lbs
    Posts: 1,286
    Rep Power: 452
    nsiegel5 has a reputation beyond repute. Second best rank possible! (+100000) nsiegel5 has a reputation beyond repute. Second best rank possible! (+100000) nsiegel5 has a reputation beyond repute. Second best rank possible! (+100000) nsiegel5 has a reputation beyond repute. Second best rank possible! (+100000) nsiegel5 has a reputation beyond repute. Second best rank possible! (+100000) nsiegel5 has a reputation beyond repute. Second best rank possible! (+100000) nsiegel5 has a reputation beyond repute. Second best rank possible! (+100000) nsiegel5 has a reputation beyond repute. Second best rank possible! (+100000) nsiegel5 has a reputation beyond repute. Second best rank possible! (+100000) nsiegel5 has a reputation beyond repute. Second best rank possible! (+100000) nsiegel5 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit nsiegel5's BodySpace
    nsiegel5 is offline
    Originally Posted by spiderman997 View Post
    thank you for posting so this can be put to rest

    maybe people will finally understand what the pec minor is as well
    Reply With Quote

  24. #24
    Registered User lampshade09's Avatar
    Join Date: Oct 2010
    Location: Houston, Texas, United States
    Age: 21
    Posts: 442
    Rep Power: 68
    lampshade09 has a brilliant future. Third best rank! (+40000) lampshade09 has a brilliant future. Third best rank! (+40000) lampshade09 has a brilliant future. Third best rank! (+40000) lampshade09 has a brilliant future. Third best rank! (+40000) lampshade09 has a brilliant future. Third best rank! (+40000) lampshade09 has a brilliant future. Third best rank! (+40000) lampshade09 has a brilliant future. Third best rank! (+40000) lampshade09 has a brilliant future. Third best rank! (+40000) lampshade09 has a brilliant future. Third best rank! (+40000) lampshade09 has a brilliant future. Third best rank! (+40000) lampshade09 has a brilliant future. Third best rank! (+40000)
    Visit lampshade09's BodySpace
    lampshade09 is offline
    I don't think theres an excercise that works just your upper inner pec.


    sorry brah
    Reply With Quote

  25. #25
    Registered User MadSam1990's Avatar
    Join Date: Nov 2010
    Age: 24
    Stats: 5'6", 134 lbs
    Posts: 81
    Rep Power: 0
    MadSam1990 is the lowest scum of the boards. (Worst Rank) MadSam1990 is the lowest scum of the boards. (Worst Rank) MadSam1990 is the lowest scum of the boards. (Worst Rank) MadSam1990 is the lowest scum of the boards. (Worst Rank) MadSam1990 is the lowest scum of the boards. (Worst Rank) MadSam1990 is the lowest scum of the boards. (Worst Rank) MadSam1990 is the lowest scum of the boards. (Worst Rank) MadSam1990 is the lowest scum of the boards. (Worst Rank) MadSam1990 is the lowest scum of the boards. (Worst Rank) MadSam1990 is the lowest scum of the boards. (Worst Rank) MadSam1990 is the lowest scum of the boards. (Worst Rank)
    Visit MadSam1990's BodySpace
    MadSam1990 is offline
    Other than the ones you're using I found that simple pushups with my legs on a bench or a chair, work out my upper chest really good...

    But other than that, usually you do exercises to get a bigger upper chest, then you do the other exercises that fill the parts in the middle...

    I don't know what it's called when you lie on your back on the bench, hold 2 light dumbbells, with your arms slightly bent you get your arms to the side, then back up, then get them to your chest, then back up, and away, you do 4 sets of 12 reps of those with the same weight ...

    If someone knows what it's called please share

    Good luck!
    Some people only exist to prove that there were not enough nukes dropped on this planet!

    Go Green ... Rep me :) I'll rep back
    Reply With Quote

  26. #26
    Registered User ThatRussianDude's Avatar
    Join Date: Nov 2010
    Age: 23
    Stats: 6'4", 210 lbs
    Posts: 6,402
    Rep Power: 1731
    ThatRussianDude has reached the pinnacle! Best possible rank! (+1000000) ThatRussianDude has reached the pinnacle! Best possible rank! (+1000000) ThatRussianDude has reached the pinnacle! Best possible rank! (+1000000) ThatRussianDude has reached the pinnacle! Best possible rank! (+1000000) ThatRussianDude has reached the pinnacle! Best possible rank! (+1000000) ThatRussianDude has reached the pinnacle! Best possible rank! (+1000000) ThatRussianDude has reached the pinnacle! Best possible rank! (+1000000) ThatRussianDude has reached the pinnacle! Best possible rank! (+1000000) ThatRussianDude has reached the pinnacle! Best possible rank! (+1000000) ThatRussianDude has reached the pinnacle! Best possible rank! (+1000000) ThatRussianDude has reached the pinnacle! Best possible rank! (+1000000)
    Visit ThatRussianDude's BodySpace
    ThatRussianDude is offline
    Originally Posted by jasondoinwork View Post
    close grip bench press should be enough. try different grip widths to see what works the best for you. i do slightly inside shoulder width and i can really feel it in my inner chest.

    but it is also genetic.
    close grip benches work your triceps and barely touch your chest
    Reply With Quote

  27. #27
    Registered User JamAngel's Avatar
    Join Date: Dec 2010
    Age: 38
    Stats: 5'2", 112 lbs
    Posts: 43
    Rep Power: 0
    JamAngel is the lowest scum of the boards. (Worst Rank) JamAngel is the lowest scum of the boards. (Worst Rank) JamAngel is the lowest scum of the boards. (Worst Rank) JamAngel is the lowest scum of the boards. (Worst Rank) JamAngel is the lowest scum of the boards. (Worst Rank) JamAngel is the lowest scum of the boards. (Worst Rank) JamAngel is the lowest scum of the boards. (Worst Rank) JamAngel is the lowest scum of the boards. (Worst Rank) JamAngel is the lowest scum of the boards. (Worst Rank) JamAngel is the lowest scum of the boards. (Worst Rank) JamAngel is the lowest scum of the boards. (Worst Rank)
    Visit JamAngel's BodySpace
    JamAngel is offline
    Originally Posted by iRate View Post
    Is there an exercise to target the upper inner chest? I am doing inclines and close grip bench press, but is there a specific exercise that targets the upper portion of the inner chest or will close grip be enough to build that separation in the pecs?
    close grip incline bench press is the best
    Reply With Quote

  28. #28
    User ZoranM's Avatar
    Join Date: Nov 2009
    Stats: 5'11", 220 lbs
    Posts: 7,408
    Rep Power: 60554
    ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000) ZoranM has reached the pinnacle! Best possible rank! (+1000000)
    Visit ZoranM's BodySpace
    ZoranM is offline
    Originally Posted by lampshade09 View Post
    I don't think theres an excercise that works just your upper inner pec.
    sorry brah
    No need to apologize. You're 17.

    Originally Posted by ThatRussianDude View Post
    close grip benches work your triceps and barely touch your chest
    You workout Dude?
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
    Reply With Quote

  29. #29
    Banned jasondoinwork's Avatar
    Join Date: Jul 2010
    Age: 23
    Posts: 734
    Rep Power: 0
    jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000) jasondoinwork has a reputation beyond repute. Second best rank possible! (+100000)
    Visit jasondoinwork's BodySpace
    jasondoinwork is offline
    Originally Posted by bigw10921 View Post
    #1---Get a life
    #2---Here's a question for you..I wish to workout the area of my right bicep 3 inches up from my elbow...No other part of that bicep,,just that one..Give me an effective exercise
    Originally Posted by bigw10921 View Post
    Is there an exercise to target the upper inner chest?...Since this was the original question,,the answer is still NO
    Did I say that close grip bench press ISOLATES the inner chest? No, I said that it works the inner chest, hence it EMPHASIZES it. If you ever worked out, you would know this.


    Originally Posted by ThatRussianDude View Post
    close grip benches work your triceps and barely touch your chest
    Close grip bench press where your grip width is extremely close will work entirely your triceps.

    Close grip bench press around shoulder width will work your inner chest, along with your triceps. If you tweak around with the grip width until you find the "right" one, you'll be able to emphasize your inner chest a lot.
    Reply With Quote

  30. #30
    Banned rkrajnov's Avatar
    Join Date: Dec 2009
    Age: 23
    Stats: 5'10", 187 lbs
    Posts: 11,899
    Rep Power: 0
    rkrajnov has reached the pinnacle! Best possible rank! (+1000000) rkrajnov has reached the pinnacle! Best possible rank! (+1000000) rkrajnov has reached the pinnacle! Best possible rank! (+1000000) rkrajnov has reached the pinnacle! Best possible rank! (+1000000) rkrajnov has reached the pinnacle! Best possible rank! (+1000000) rkrajnov has reached the pinnacle! Best possible rank! (+1000000) rkrajnov has reached the pinnacle! Best possible rank! (+1000000) rkrajnov has reached the pinnacle! Best possible rank! (+1000000) rkrajnov has reached the pinnacle! Best possible rank! (+1000000) rkrajnov has reached the pinnacle! Best possible rank! (+1000000) rkrajnov has reached the pinnacle! Best possible rank! (+1000000)
    Visit rkrajnov's BodySpace
    rkrajnov is offline
    if you want to hit inner upper chest incline cable flyes work well.
    Reply With Quote

Reply
Page 1 of 2 1 2 LastLast

Similar Threads

  1. Inner Upper Chest exercises?
    By cheese05 in forum Exercises
    Replies: 11
    Last Post: 04-09-2005, 03:02 AM
  2. Inner Upper Chest
    By Severedorifice in forum Exercises
    Replies: 2
    Last Post: 02-06-2005, 08:28 AM
  3. inner/upper chest area
    By eagle in forum Over Age 35
    Replies: 6
    Last Post: 05-12-2004, 12:21 PM
  4. Inner-upper chest
    By JGreen in forum Exercises
    Replies: 4
    Last Post: 02-24-2003, 02:30 PM
  5. Adding mass to the inner upper chest???
    By NYSoprano in forum Teen Bodybuilding
    Replies: 9
    Last Post: 10-20-2002, 08:02 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout