Whats the best exercise for building inner chest?

[Tim Colman]

I've been working on chest and the outside of my chest is pretty well developed, but you can tell my inner chest is lacking. Any suggestions?

[BeHappy]

You MUST keep building until there is enough mass to cover the midsection. Eventually your chest will move along in all areas. Try flyes if you havent already

[HassanMK]

I've been working on chest and the outside of my chest is pretty well developed, but you can tell my inner chest is lacking. Any suggestions?

id suggest chest dips + decline bench...

ur probably already doing bench, that works the inner part of the chest aswell..

[lamby]

flys

[Bignbuff]

You cannot work the "inner" chest. If you work the chest as a whole, it will all grow over time. Here's what you need...

Flat Press (dumbbell or barbell)

Incline Press (dumbbell or barbell)

Dips (leaning forward, chin tucked) (add weight if your BW is too easy)

And some sort of fly movement. Cable crossovers, flat dumbbell flyes, pec deck, etc.

[Tim Colman]

so just hit some flys, weighted dips, and just normal chest excercises? And my chest will eventually fill out? havn't been doing flys latley cause I'm not to sure i was doing them right, but i will look at them on this site and learn the right way. Thanks

[raymondh]

in terms of the "inner chest" is a concept many have thought that one can develop in isolation. NO.

When you train the chest gradually, you will have more mass, and more mass. Eventually, this mass will fill out all areas of the chest, giving your chest a grove, which many refers to as the "inner chest"

[BuffStuff]

lots and lots of diamond pushups, flys of course, pectoral flys in a machine. Overall lots and lots of diamond pushups , there the shiznit.

[slash347]

cable crossovers

[skullcrusher45]

lots and lots of diamond pushups, flys of course, pectoral flys in a machine. Overall lots and lots of diamond pushups , there the shiznit.

diamond pushups mostly work the tris.

[Bicep_Man]

close grip bench presses with your elbows "out" might work your innrer chest

[nekkidbear]

close grip bench presses with your elbows "out" might work your innrer chest

Nope, just puts a lot of stress on the wrists and elbows.

[aiwass]

Wow... can you people not read? It's been posted several times now:

THE INNER CHEST CANNOT BE TARGETED.

The only way to fill that gap is by making your pecs grow. Just keep working the chest, and be patient.

[goth666]

I've been working on chest and the outside of my chest is pretty well developed, but you can tell my inner chest is lacking. Any suggestions?

....

[Uriel_da_man]

....

Lmao!

[Boridi]

there isnt an inner chest, scientifically.

[MrDreamWeaver]

I remember reading something on ABC Bodybuilding about working the inner chest.
At the peak of your bench press (when your arms are fully extended upwards) bring the weight back down only 5 or so inches then push it back up (remember to keep your chest flexed), keep doing this until failure. Once again, I do not endorse this exercise, but it may be worth a shot.

[aiwass]

I remember reading something on ABC Bodybuilding about working the inner chest.
At the peak of your bench press (when your arms are fully extended upwards) bring the weight back down only 5 or so inches then push it back up (remember to keep your chest flexed), keep doing this until failure. Once again, I do not endorse this exercise, but it may be worth a shot.

Sounds like triceps to me...

[KopyKat]

Im pretty sure the chest should be worked as a whole, either upper or lower. The "inner" chest seems to have thinner muscle than the outer, its also a bit higher so the muscle has to creep up it and fill it in with time and mass. I think inclines hit that part of the chest more than anything. Just my 2 cents.

[chad12121]

I feel pec deck worsk my inner chest

[Dark714]

Flys... my inner chest is somewhat lacking.. and I just picked up on them.

[Woden]

You cannot work the "inner" chest. If you work the chest as a whole, it will all grow over time. Here's what you need...

Flat Press (dumbbell or barbell)

Incline Press (dumbbell or barbell)

Dips (leaning forward, chin tucked) (add weight if your BW is too easy)

And some sort of fly movement. Cable crossovers, flat dumbbell flyes, pec deck, etc.

I know this is conventional wisdom, but I have to disagree. I used to have no inner chest, then I did alot of dips, changing nothig else in my program. Now my inner chest is even with my outer chest--which hasn't grown.

[aiwass]

I know this is conventional wisdom, but I have to disagree. I used to have no inner chest, then I did alot of dips, changing nothig else in my program. Now my inner chest is even with my outer chest--which hasn't grown.

The "inner chest" gap is most notable between the lower pecs. Dips work the lower pecs. Bigger lower pecs --> smaller gap.

[Duggan18]

Wow... can you people not read? It's been posted several times now:

THE INNER CHEST CANNOT BE TARGETED.

The only way to fill that gap is by making your pecs grow. Just keep working the chest, and be patient.

yes it can, idiot.

and btw, flyes are the WORST thing for building your inner chest.

[F W Nietszche]

There are none... give up now, your muscles run laterally accross your chest, there is no way to extend the muscle belly in that way. Its your genetics mate.

[ToBeOrNotToBe]

The "inner chest" gap is most notable between the lower pecs. Dips work the lower pecs. Bigger lower pecs --> smaller gap.

That's interesting...

[MrSinister]

yes it can, idiot.

and btw, flyes are the WORST thing for building your inner chest.

i hope u dont think that there is an exercise that CAN build your inner chest only?

[bigbilljack]

Cable crossovers are great but a little difficult to master if you are a beginner. Try some flys and eat. You can't grow with no calories!

[Duggan18]

i hope u dont think that there is an exercise that CAN build your inner chest only?

there are exercises that isolate your inner chest alot more than bench press, or flyes.

FACT.

and the only reason everyone on this site says/thinks differently is because they heard it from other people on this site. but hey, its not like me telling anyone different is going to change their ''opinions'' that they have based on everyone else on this site telling them differently, even though they are wrong.

[nekkidbear]

yes it can, idiot.

and btw, flyes are the WORST thing for building your inner chest.

No you cannot. The muscle fibers run laterlaly therefore making it impossible to target certain sides of the pec.