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  1. #1
    Registered User feorge's Avatar
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    How can i target my Upper inner chest with push ups?

    Title basically explains it. Im in quarantine and im waiting for gyms to reopen. My Upper chest was lacking in general but managed to fill out the outer upper chest but now my inner upper chest is kind of flat. Does anyone know any exercises for it? I usually add weight to my push ups. It can be any other exercise tbh.
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  2. #2
    Registered User cmacken's Avatar
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    Pushups with your feet on a chair.

    FYI most people's inner upper chest lags, it takes a significant amount of muscle mass for that to look full.
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    Registered User air2fakie's Avatar
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    I came across these 2 pushups variations a while back which may interest you, also from everyone's favorite YTer (I'm on a roll today). They start @1:50 if you want to skip the obligatory muscle fiber intro.

    (Note: I've never bothered to try either but the second may be a little rough on shoulders over time)

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    Registered User William2018's Avatar
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    Landmine press.
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  5. #5
    Registered User BeginnerGainz's Avatar
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    DB squeeze press (requires hex dbs)

    Svend press (can be anything flat-ish, doesn’t need to be very heavy)
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    Banned JaymzJ's Avatar
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    Diamond pushups
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    Registered User jk202's Avatar
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    Originally Posted by air2fakie View Post
    I came across these 2 pushups variations a while back which may interest you, also from everyone's favorite YTer (I'm on a roll today). They start @1:50 if you want to skip the obligatory muscle fiber intro.

    (Note: I've never bothered to try either but the second may be a little rough on shoulders over time)

    This is dumb AF. You can’t target a muscle origin more than the insertion or vice a versa. Upper/ lower bias, sure
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  8. #8
    Registered User GeneralSerpant's Avatar
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    If all you've done is flat pushups then start doing decline pushups. Start easy to get it right. It's good that you've accumulated pushup strength, now learn the press from a slightly different foundation. Make sure you're engaging your upper traps and the rest of that region in order to control the descent and also get a good stretch in the pec as you externally rotate the shoulders.
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