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  1. #1
    GOD of Teen Sea iam fuzz's Avatar
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    How to get your chest to split

    Was wondering what chest muscle/workout you have to get for a more define split in the chest? Major or Minor?

    -fuzz
    Cutting Goal : 185-190lbs
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  2. #2
    hamburgler rizoN17's Avatar
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    Inner chest... anything will do it. Just add mass.
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  3. #3
    B.S. Kinesiology CSCS Vipersg123's Avatar
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    lol, there is no inner chest muscle... yes, work the pectoralis major this is the one you use for basic pressing movements on your back. The Pectoralis minor plays little to no part in the pressing movement.
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  4. #4
    hamburgler rizoN17's Avatar
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    I'm aware there's no actual inner-chest muscle but many professional bodybuilders claim there are exercises that can better stimulate the inner part of the chest or the outer... ie adjusting your grip while bench pressing.
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  5. #5
    I love my hair mikeygotz1's Avatar
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    Flys
    Pec Dec
    dumbell bench press

    and motion like that should give a nice split
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  6. #6
    Shut The F Up And Lift. justinbrown's Avatar
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    i think genetics play a big factor here
    "As you know bb'ing takes time, so even though you thought your 60 lbs would be as big as you'd get, now that your there, you realise you can do more. Its a good thing. It keeps you progressing and getting better. Be proud of how far you've come, and from that, be motivated about how much further you can go."
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  7. #7
    B.S. Kinesiology CSCS Vipersg123's Avatar
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    in the end, its a combination of a large upper middle and lower section of the chest, over all mass is the key whether you do it by flyes or by bench pressing its mass.
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  8. #8
    GOD of Teen Sea iam fuzz's Avatar
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    i hear many different rumors about closed and wide grips on presses. i personally do closed b/c its more comfortable. People say closed works inner while wide works outter. i dont know if its true or not. just wanted to see what everyone has to say

    -fuzz
    Cutting Goal : 185-190lbs
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    04/06/10 : 199lbs
    05/06/10 : 201lbs
    06/06/10 : 198lbs
    07/06/10 : 195lbs

    "No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
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  9. #9
    Sprint swimmer PumpingSteel's Avatar
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    wide grip recruits more fiber of your chest when you touch your chest with the bar.
    it doesnt really work outer chest more.
    there is no such thing as inner/outer
    people claim that flyes work inner chest. I feel it more in my "outer" chest
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  10. #10
    hamburgler rizoN17's Avatar
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    Originally Posted by PumpingSteel View Post
    wide grip recruits more fiber of your chest when you touch your chest with the bar.
    it doesnt really work outer chest more.
    there is no such thing as inner/outer
    people claim that flyes work inner chest. I feel it more in my "outer" chest
    You just contradicted yourself

    Watch Milo Sarcev's chest workout video... he describes how widening or narrowing your grip while bench pressing can stimulate inner/outer chest. I think this is because of how the chest is stretched and contracted.

    I'd like to see an article showing some more factual information on whether outer/inner can be stimulated though...
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  11. #11
    Registered User DeterminedGains's Avatar
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    Originally Posted by iam fuzz View Post
    was wondering what chest muscle/workout you have to get for a more define split in the chest? Major or minor?

    -fuzz
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  12. #12
    Registered User Grut's Avatar
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    Your chest doesn't split in the middle. There are two chest muscles. The left & the right. The line down the middle is the separation between each of them.

    You're looking to develop the muscle origin on each. You would find movements like flyes will focus more on these areas as opposed to flat bench for example.

    A bench press requires more force generated from more of the overall muscle. That's why it's great to build mass, but it's not going to particularly target any one region.

    A flye, escpecially with deliberate emphasis on holding the contraction will better target the muscle origin. Keep in mind, I say "better" target, not "specifically" target.

    The pecs are too large of a muscle to isolate individual areas. You're going to use a little bit of every part no matter what you do.

    In terms of bench press, a closer grip will hit the origin more than a wider one. Because a wider grip will stretch the pecs more, this will result in the weight being spread over a broader area.

    A closer grip will concentrate the weight better, which will allow the origin to contract more so than a wide grip would.
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  13. #13
    Registered User swolehara's Avatar
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    That's easy. Genetics
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