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  1. #1
    Registered User WOLFSBL00D's Avatar
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    Question Best INNER Chest exercises????

    Could you please post the most effective Inner Chest Exercises? I'm not growing as much in the inner chest as I should... I'm looking to boost it up. Thanks
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  2. #2
    Registered User ncrowls22's Avatar
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    Originally Posted by WOLFSBL00D View Post
    Could you please post the most effective Inner Chest Exercises? I'm not growing as much in the inner chest as I should... I'm looking to boost it up. Thanks
    You cant spot train plus theres no such thing as "inner chest"...time will tell
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  3. #3
    Registered Lurker Fat2FitBrah's Avatar
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    as said before there is no inner chest, it's all one muscle. try cable fly's and db fly's and really concentrate on the squeeze at the end of the movement for a full chest stimulation
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  4. #4
    Diabetic Body Builder Trevor1900's Avatar
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    Originally Posted by WOLFSBL00D View Post
    Could you please post the most effective Inner Chest Exercises? I'm not growing as much in the inner chest as I should... I'm looking to boost it up. Thanks
    I kill it with cable cross overs... and when I say cross over, I mean literally crossing your hands like an X in front of your chest from different angles. I usually do 2-3 sets of 8-12 with these at the end of my chest workout...
    Try it out, and you'll feel that incredible burn at the very end of each rep when you cross your hands over!
    Never. Stop. Pushing.
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  5. #5
    Registered User aSmartBlonde's Avatar
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    Fly
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  6. #6
    Barkley Farlesworth II Farley1324's Avatar
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    What's your bench? (full ROM)
    Motivation is what gets you started. Habit is what keeps you going.

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  7. #7
    Registered User defleaner's Avatar
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    just bench bro, and maybe throw in some flys crossing your hands
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  8. #8
    Have guns, will travel. bealsjt's Avatar
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    Originally Posted by ncrowls22 View Post
    You cant spot train plus theres no such thing as "inner chest"...time will tell
    This ^^^^

    It's all one muscle. Flys and/or incline hammer grip dumbbell press isolates fairly well though
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  9. #9
    Registered User WOLFSBL00D's Avatar
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    Thanks 4 the suggestions! But dudes, no inner chest? Of course there is an inner chest.... The chest is split up into Pectoralis Major and Minor. The Minor area is the inner chest.
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  10. #10
    In Statu Viae DorteeClan's Avatar
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    If you argue with a madman, it is extremely probable that you will get the worst of it; for in many ways his mind moves all the quicker for not being delayed by the things that go with good judgment. He is not hampered by a sense of humor or by charity, or by the dumb certainties of experience. He is the more logical for losing sane affections. The madman is not the man who has lost his reason. The madman is the man who has lost everything except his reason. -- G.K. Chesterton, Orthodoxy
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  11. #11
    Registered User WOLFSBL00D's Avatar
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    Thanks Bro! Excellent Bodybuilding.com Article on the INNER CHEST.
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  12. #12
    hmm Orlando1234977's Avatar
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    Originally Posted by WOLFSBL00D View Post
    Thanks 4 the suggestions! But dudes, no inner chest? Of course there is an inner chest.... The chest is split up into Pectoralis Major and Minor. The Minor area is the inner chest.
    You can emphasize the inner chest but it certainly has nothing to do with the pec minor lol

    The reason you can emphasize different parts of a muscle is due to compartmentaization. Muscles are comprised of bundles with separate and distinct nerve endings. The bundles are comprised of the muscle fibers. The all or none theory refers to a muscle fiber, but since a muscle fiber doesn't stretch the entire muscle, that argument is null and void.
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  13. #13
    Have guns, will travel. bealsjt's Avatar
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    lmao, good luck on your 'inner chest' workout then. let me know how that works out for you

    silly noobs
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  14. #14
    hmm Orlando1234977's Avatar
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    Originally Posted by bealsjt View Post
    lmao, good luck on your 'inner chest' workout then. let me know how that works out for you

    silly noobs
    Are you suggesting you can't emphasize a part of a muscle? If so, you're disagreeing with accepted science and the entire bodybuilding community. Whether he ought to be emphasizing at this point or not is of course another debate, but he didn't ask that.

    Here's a thread that discusses inner chest in detail. 626 replies
    (skip to Defiant1's posts)

    http://forum.bodybuilding.com/showthread.php?t=5169263
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  15. #15
    Registered User WOLFSBL00D's Avatar
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    Originally Posted by bealsjt View Post
    lmao, good luck on your 'inner chest' workout then. let me know how that works out for you

    silly noobs
    Sigh... name call all u want dude... Check out DorteeClan's post... and click on the article posted by BODYBUILDING.com... If you want to argue with the people who created this site your posting on, go ahead.
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  16. #16
    Barkley Farlesworth II Farley1324's Avatar
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    The fact that you ignored the question regarding how much you bench leads me to believe that you are weak. Probably not eating enough either. Fix those and bench more
    Motivation is what gets you started. Habit is what keeps you going.

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  17. #17
    Registered User WOLFSBL00D's Avatar
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    Originally Posted by Farley1324 View Post
    The fact that you ignored the question regarding how much you bench leads me to believe that you are weak. Probably not eating enough either. Fix those and bench more
    According to your profile, I can bench more than you can... check out the stats before you start calling people WEAK. Adios.
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  18. #18
    Barkley Farlesworth II Farley1324's Avatar
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    Originally Posted by WOLFSBL00D View Post
    According to your profile, I can bench more than you can... check out the stats before you start calling people WEAK. Adios.
    1. I don't even know what my profile says. I don't really use it for anything but bodyweight.

    2. My lifts are irrelevant to your problem.

    3. You have yet to answer the question.
    Motivation is what gets you started. Habit is what keeps you going.

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  19. #19
    Registered User willewonka87's Avatar
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    diamond push-ups?
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    your not training your inner chest. your training your pectoralis major, and 'developing' the inner most part if you will. there is not an inner chest muscle that you can isolate
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    Originally Posted by Orlando1234977 View Post
    Are you suggesting you can't emphasize a part of a muscle? If so, you're disagreeing with accepted science and the entire bodybuilding community. Whether he ought to be emphasizing at this point or not is of course another debate, but he didn't ask that.

    Here's a thread that discusses inner chest in detail. 626 replies
    (skip to Defiant1's posts)
    good idea for a thread, but more or less just a d!ck measuring contest between the two of them. both make valid points. fact of the matter is no matter what chest workouts you do, your 'inner chest' will certainly start to take shape as you lower your BF%...
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  22. #22
    Barkley Farlesworth II Farley1324's Avatar
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    Originally Posted by bealsjt View Post
    your not training your inner chest. your training your pectoralis major, and 'developing' the inner most part if you will. there is not an inner chest muscle that you can isolate
    your
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    Registered User ncrowls22's Avatar
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    Originally Posted by bealsjt View Post
    your not training your inner chest. your training your pectoralis major, and 'developing' the inner most part if you will. there is not an inner chest muscle that you can isolate
    Exactly. OP my guess is that you just haven't been training long enough to acquire a fully developed set of pecs. Keep in mind genetics have a lot to do with the general shape and appearance of your chest. Idk man just my 2 cents
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    Registered User BigTank69's Avatar
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    how much do you have to bench to have a fully developed chest?
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    Old thread but you're misinformed. Pectoralis major and minor are not split vertically into inner and outer halves, but rather upper and lower halves. You should just listen to bealsjt and ncrowls22.
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    i kinda of half agree with this chest theory cuz you cant just isolate the "inner chest" and make that grow it is all one muscle everyones chest muscles will develope differently some peoples "inner chest" will stick out more than other but there are some exercises that will work the inside of that one whole muscle rather than some just like incline will work the top of the pec but its still just your pecs its all going to grow as one, so yeah thats my little spool but some that will work your "inner chest" more will be reverse grip bench and cross body press those are two i do with my chest routine that i feel a little more on the inside... hope this helps
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    Originally Posted by edcorneyis1 View Post
    i kinda of half agree with this chest theory cuz you cant just isolate the "inner chest" and make that grow it is all one muscle everyones chest muscles will develope differently some peoples "inner chest" will stick out more than other but there are some exercises that will work the inside of that one whole muscle rather than some just like incline will work the top of the pec but its still just your pecs its all going to grow as one, so yeah thats my little spool but some that will work your "inner chest" more will be reverse grip bench and cross body press those are two i do with my chest routine that i feel a little more on the inside... hope this helps
    also listen to what devin said it is the minor and major not inner and outer
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