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  1. #1
    Registered User Royal1990's Avatar
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    Exercise for inner Pecs?

    Hey guys, quick question how do you build up the inner lower part of your chest? Lately I've started to notice more definition in my chest which is a good thing but also a bad thing. As my chest has got bigger, it has got more "out of shape" or "disfigured". My chest looks like the picture on the right. I want to build up that part of the chest to make it look like the picture on the left. What exercise should I be doing to get this? Thanks
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  2. #2
    Registered User VinceFTW's Avatar
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    Genetics.
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  3. #3
    Registered User Kramerica's Avatar
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    I hear underhand grip bench press hits the inner chest, but the bulk of it is genetics..
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    First off, if you are talking about the origin of the pec major fibers (tendons) attaching to the sternum (breastbone) please say 'medial' pecs, not 'inner'. Inner could also mean deep (as opposed to superficial) so it's confusing. The deeper chest is actually the pectoralis minor (attaches from scapula to breast, no arm connection) and isn't likely what you're referring to.

    Secondly: as far as I can tell, the length of tendons and how closely they insert to the bone is genes, as Vince has said. Building the chest in general will cause the muscles to grow, and perhaps tendons to thicken (I don't know much about tendon adaptation, though I heard they adapt slower).

    Based on where anatomy artists tend to draw it, it seems like the middle (between upper/superior and lower/inferior) fibers seem to usually be closer together. Upper chest (the clavicular head) seems to fan out slightly to attach to the clavicle.... so you'd figure the basic pec movements would be what would hit the middle chest (flat pressing, etc) and in turn, build up the most medially originating fibers.
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    Registered User ugzilla's Avatar
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    The best way to build mass would be using compound exercises like the bench press.
    Add 50kg to your 1RM and your entire chest will have added mass as well as your front delts.
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    drink a lot of water too. don't let genetic factors like this limit you.
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