How to work the inner chest (properly)

[seanconnery]

I've been working out for about 6 months now and for the first 4 all I did were bench presses, 7 days a week, 10 sets of 15 reps. As a result my outer chest has gotten rather large but my inner chest is still pretty much non-existent That makes me look very bad in a tighter shirt, almost like i have breasts. It's not gyno though, thank you very much.

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(No i's not even half as bad as in the diagram but u get the idea)

I can't do dips cos the gym here just doesn't have the equipment, and close grips only seem to be good for wrecking my tris. Any other ideas, ppl? Thx in advance.

[Jay]

Not sure, but dude 10 sets is way too much of bench press, try incline, decline, flys and try db presses, Put 2 chairs togtether and u can do dips heh later-jay gl

[seanconnery]

Yep 10 sets was waaaay too much...
What I do now is 4X10 incline, decline and suppine, then 4X8 on smith press. Not much of a pump, though I do pre-exhaust and I can't do anymore at the end. No flyes (aside from pre-exhaust) as of yet - refer to your signature

[beerman]

Benching 10 sets of 15, 7 days a week for 4 months probably isnt the most effective way to work out.

Try doing a bit of looking arond on this site and you should find some good info on what workouts work well to develope the chest.

Good luck

[seanconnery]

hehe...You have no idea how much I've read about chest training...I've tried almost everything to get my inner chest grow but the damned thing just won't do it. *sniff*

[BigLiTTlEJohn]

sean connery the best thing for your chest is definatly the peck deck but since most of us with home equipment get denyed of that luxuairy i say use dumbell flys or close grip bench press these
work really good from my excperince

[user87745477315471972481]

a thing I have tried which has started to add new mass to my chest is this: You know those machines with the free handles which are used for your back delts? Well I sat on the other way around and did a type of flies for my chest, I tell you I LOVE that thing, amazing isolation and pump.. I am definitely adding them to my chest workout. Also, they isolate the chest completely and don't use shoulders as much as doing regular flies or especially using the flies machine.

[meltedMnM]

try doin flat flys, and pecdeck. I use pecdeck alot but when i started using flat flys i got a better workout for the inner chest and it stretches the center part of the chest, with that i got that kind of line between the chest that looks good when ur cut. I still gotta work harder tho, but thats what worked more for me.

[mickeys]

do some DB flys adn the machine flys

[hooty mcboobs]

Originally posted by Gmav
You know those machines with the free handles which are used for your back delts?

Sure have, its called the PEC-DECK. People have mentioned it a few times already.

Try doing cable cross-overs

[Fresch]

Cable crossovers are definitely recommended, particularly if you make your arms cross the centre of your chest, and you hold and squeeze them pecs together.

Pec-deck are alos good doing one arma t a time so you can cross the mid-line.

Add some isometric holds at the inner range, that is, with your arm across your body, when doing the exercise.

ISOMETRICS.........SOOOOOO UNDER-RATED!!

[seanconnery]

So I'm supposed to do lotsa flyes?

Close grips just kill my triceps, so that's a big no-no.

Another problem with my chest workouts is that only my upper pecs hurt the next day, though I do more on the suppine and declines. Weird.

[Fresch]

Cable cross-overs are the way!

And single-arm pec-dec

[seanconnery]

Don 't have equipment for cable crossovers at the damned gym

No pec-deck either. How about one armed flyes on suppine bench and flye machine?

[Todd]

Your chest has three sections; upper, middle, lower. Your chest does not grow inwards and outwards...If the outer parts of your chest are big, that is what your genetics allow.