I'm trying to figure out how to make my chest bigger in the middle where the 2 pectoral muscles separate forming the middle line. My chest is biggest on the sides near my shoulders, but I can't ever seem to gain more in the middle. I do all my chest exercises with correct form. Also, what part of the bench press works that part? Is it when the bar is closer to your chest moving up?
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Thread: Best Mid Chest Workout
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05-06-2005, 10:35 AM #1Registered User
- Join Date: Oct 2004
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Best Mid Chest Workout
08/11/05
Weight: 195
Height: 6'0"
Best Lifts:
Flat Bench: 335x1
Squat: 375x8 (weak)
Deadlift: 445X7
Straight-bar curls: 135x7
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05-06-2005, 10:38 AM #2The Beast
- Join Date: Apr 2005
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If you want to see the middle line then put some decent mass on and then adopt a diet to cut down on fat and subcutanal water.Originally Posted by ampstang
There is no such thing as a dedicated exercise.
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05-06-2005, 11:07 AM #3Registered User
- Join Date: Oct 2004
- Posts: 187
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I have decent size to my chest. There is a good line in the middle. I'm saying that my pecs towards my shoulders are bigger than towards the middle.Originally Posted by sqeeze hard08/11/05
Weight: 195
Height: 6'0"
Best Lifts:
Flat Bench: 335x1
Squat: 375x8 (weak)
Deadlift: 445X7
Straight-bar curls: 135x7
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05-06-2005, 11:10 AM #4The Beast
- Join Date: Apr 2005
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Ok, try flyes. Just make sure you start light. The important thing is to stretch the pecs and keep them tensed all the way.
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05-06-2005, 11:33 AM #5Champion of the World
- Join Date: Mar 2005
- Location: Garland, Texas, United States
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lol hes saying he wants to build his inner pecs. you have rounded pecs and not flat. just keep gaining and lower your body fat and the outter pecs will flatten out and match the middle. i dont think there is really an excercise to target the inner pecs. people say moving your grip more inwards (tricep bench) does it but i dont know about that. flys will certainly give you wider pecs.
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05-06-2005, 11:42 AM #6^^Damned Handsome^^
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Do more incline & it should fill in nicely.
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05-06-2005, 12:31 PM #7But I only wanted to tone
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Is it the "upside down triangle" you have in the middle of your chest?Originally Posted by ampstang
I've got that. I can't stand the upside down triangle.Green: It's the new Red
Let's just pray we're still allowed to vote in 2012.
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05-06-2005, 12:55 PM #8Keto FTMFW!
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Oops, my bad, I read wrong.
Last edited by Uriel_da_man; 05-06-2005 at 01:53 PM.
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05-06-2005, 01:16 PM #9Registered User
- Join Date: Oct 2004
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Viking22, I guess it does sort of form an upside down triangle. As far as my %BF goes, I got it measured at my gym and it was 6%. I've got good sized pecs, but they're not flat across. It's more like they slightly angle in from the shoulders to the middle. I hate that.
I think part of the problem is that my shoulders are so big. Probably my shoulders help out too much when I'm working chest.08/11/05
Weight: 195
Height: 6'0"
Best Lifts:
Flat Bench: 335x1
Squat: 375x8 (weak)
Deadlift: 445X7
Straight-bar curls: 135x7
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05-06-2005, 01:31 PM #10But I only wanted to tone
- Join Date: May 2003
- Posts: 3,126
- Rep Power: 530
Good picture of the "chest triangle" bout midway down. Some good advice in there
I too am a tri/delt pusher so I took any benching with a bar right out. Substituted with dumbells and have been improving slowly.
http://forum.bodybuilding.com/showth...chest+triangleGreen: It's the new Red
Let's just pray we're still allowed to vote in 2012.
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05-06-2005, 01:44 PM #11Registered User
- Join Date: Oct 2004
- Posts: 187
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Yes, that's what I have, but not as bad. I'll start working out more with dumbells. The only problem is that my gym's heaviest dumbells are 100s.Originally Posted by Viking2208/11/05
Weight: 195
Height: 6'0"
Best Lifts:
Flat Bench: 335x1
Squat: 375x8 (weak)
Deadlift: 445X7
Straight-bar curls: 135x7
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05-06-2005, 07:57 PM #12Train smarter, not harder
- Join Date: Sep 2004
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time+genetics+overal chest mass
<->
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05-06-2005, 08:00 PM #13Registered User
- Join Date: Apr 2005
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Middle chest excercises?
How about some for three quarters chest, lower right corner chest, and north of the nipple chest?
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05-06-2005, 08:58 PM #14Registered User
- Join Date: Oct 2004
- Posts: 187
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I know it is hard to impossible to single out one specific area of the chest. I was just mainly wondering if at certain point of the motion of, let's say flat bench, worked the mid chest more. I figured with a closer grip, not as close as CG bench, from the chest a quarter of the way up would target that area more. Is this wrong?
08/11/05
Weight: 195
Height: 6'0"
Best Lifts:
Flat Bench: 335x1
Squat: 375x8 (weak)
Deadlift: 445X7
Straight-bar curls: 135x7
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05-06-2005, 09:08 PM #15
incline bench is your answer, make sure you use a full ROM it's very important.
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02-07-2012, 05:17 PM #16Registered User
- Join Date: Dec 2011
- Posts: 1
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losing fat does flatten the chest for sure thats your best bet i had a dipped in chest too i started doing close grip military presses and its helped alot with my traps as well and i recently started to do a 4/4 cadence on my flies i always powered through them before and held them in a wierd position so i was working my lower pecs and destroying my shoulders haha i had the v going too and i realized i never got the stretch going its all about improving form and control and keeping the load consistent and always watching yourself looking for flaws because we all have them when it comes to lifting its just about finding them
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