Inner Chest

[toyoda]

Could somebody please give me some advice on inner chest development, whenever I do close grips my tri's take over.
This has been my chest workout lately

Flat Bench 5x5
Incline Dumbell Press 5x5 (next chest workout I use the smith machine)
Decline Bench 3x5 (next chest workout I do weighted dips)
Rope pulldowns 2xfailure

Thanks for any help fellas.

 

[dtr98]

close grip bench is a mass builder for tris

 

[Jezziah]

Just focus on good form in all exercises and the chest development will come...and ditto on closegrip presses being for tri development...pulldowns are also a tricep exercise

 

[vicious cycle]

Just focus on good form in all exercises and the chest development will come...and ditto on closegrip presses being for tri development...pulldowns are also a tricep exercise

Ditto on all this. There really isn't an inner chest, look at a picture of the muscle. It's all one big chest muscle. Genetics comes into play a lot here.

 

[His Grizzness]

More than likely, your problem is a lack of chest mass as a whole.

 

[txjustin]

You can't focus on inner or outer...you just need more mass overall!

 

[SuperDawgy]

Just focus on good form in all exercises and the chest development will come...and ditto on closegrip presses being for tri development...pulldowns are also a tricep exercise

Pulldowns are a back movement, PUSHdowns are a triceps movement.

As far as inner chest goes, you CAN train it. It's true that it's more than likely a overall mass issue, but you can increase the separation and distinction between the pectorals by using static holds. For example, on a Bodymaster style pec deck (where your arms are extended in front of you) try, on your last set, holding the handles together in the middle for 10 seconds on your last 5 reps and squeeze the shit out of your chest. If you can stand the pain, it will increase the developement of the "fingers" of the pec. -Dawgy

 

[Jezziah]

Apologies for the typo...

 

[Silverback]

Pulldowns are a back movement, PUSHdowns are a triceps movement.

As far as inner chest goes, you CAN train it. It's true that it's more than likely a overall mass issue, but you can increase the separation and distinction between the pectorals by using static holds. For example, on a Bodymaster style pec deck (where your arms are extended in front of you) try, on your last set, holding the handles together in the middle for 10 seconds on your last 5 reps and squeeze the shit out of your chest. If you can stand the pain, it will increase the developement of the "fingers" of the pec. -Dawgy

Actually you CANT aim at one part of the chest---Chest is only 2 mucles-- pectoralis major and the pectoralis minor(I think) either way its the smaller upper muscle of the chest--

Key is overall mass, like everyone else said-- My inner part looked pretty bad until I got my chest bigger overall

 

[Jezziah]

It all comes back to proper form...its the key to everything

 

[toyoda]

So keep on a 5x5 program for overall mass?
1. flat bench 2. incline dumbells 3. decline bench

 

[Micro]

So keep on a 5x5 program for overall mass?
1. flat bench 2. incline dumbells 3. decline bench

When your doing the 5x5 workout, aren't you only suppose to do only one exercise @ 5x5 not 2. Maybe your over doing it. JMO

 

[toyoda]

When your doing the 5x5 workout, aren't you only suppose to do only one exercise @ 5x5 not 2. Maybe your over doing it. JMO

Why do it when you can over due it!!!

 

[brickhouse]

I finish my chest workout with an exercise called "chestbusters" (pec deck is too hard on my shoulders) On a flat bench (start with 50 lb dumbells to get your form and determine your max) Lying on your back, bring the dumbells together, palms in, arms extended above your body, as if doing a flye. Lower the DBs all the way to your lower chest/upper ab area, keeping the dumbells together through the entire movement. Go as heavy as you can for 3 sets of 10 reps with a 3 second on the eccentric and a static hold at top. Also, bring you feet up off the ground and rest heels on the edge of the bench for better isolation. I think you'll find this hits that "elusive" inner pec area your talking about.

 

[His Grizzness]

When your doing the 5x5 workout, aren't you only suppose to do only one exercise @ 5x5 not 2. Maybe your over doing it. JMO

He's not doing the 5X5 workout. He's utilizing a 5X5 set/rep, but he sure as fuck ain't doing THE 5X5.

 

[getswoll]

guys, you need to listen to "His Grizzness." Biomechanically and anitomically you CANNOT target the inner chest. The Pectoralis Major has two heads, the upper and lower. The Pectoralis Minor runs under it (hence the Latin Minor) and connects to the armpit area (thereabouts). While much of what y'all have proposed seems probable in the end it is futile. What this guy needs to do is build overall chest mass. Once you have the mass on your chest it naturally starts to seperate and "grow" out from the sternum. Toyoda, you need to focus on mass building movements, rep and set ranges on your chest routine. The 5x5 theory is great for this, I suggest you look into it, you will find phenomenal results follow.

GS

PS: if you doubt what we are saying about the pec itself, check out an anatomy book and look at the fiber direction and location. It will explain alot.

 

[deadguy]

Also, bring you feet up off the ground and rest heels on the edge of the bench for better isolation. I think you'll find this hits that "elusive" inner pec area your talking about.

You should NEVER take your feet off the floor when doing bench movements. This is unsafe. Any shift in the weight and down you go..no support. You should be disciplined enough as a lifter to keep your feet flat on the floor and your back flat on the bench regardless of the amount of weight you are pushing or what exercise it is. If you aren't, you shouldn't be lifting. Bad advice, especially on a movement where all the weight is centered in the middle of your body at the top of the movement.

 

[getswoll]

You should NEVER take your feet off the floor when doing bench movements. This is unsafe. Any shift in the weight and down you go..no support. You should be disciplined enough as a lifter to keep your feet flat on the floor and your back flat on the bench regardless of the amount of weight you are pushing or what exercise it is. If you aren't, you shouldn't be lifting. Bad advice, especially on a movement where all the weight is centered in the middle of your body at the top of the movement.

To add to that, biomechanically when the feet come up, onto the bench, the load is transfered further to the anterior deltoid.

GS

 

[brickhouse]

To add to that, biomechanically when the feet come up, onto the bench, the load is transfered further to the anterior deltoid.

GS

This is an isloation movement to be done as a finisher. We are not talking about pushing alot of weight. It is very easy to keep balanced using relatively light dumbells. The idea is slow contolled movement and focusing on muscle contraction. Bringing your feet up does NOT transfer load to delt unless your pressing high on the chest. If you keep press from lower chest/upper ab area, feet up will force your chest ONLY to push the weight. If you try this first with, say, 20 pounders you will see what I mean. I would never suggest anything that could possibly hurt someone. There is little danger of getting hurt with this movement unless your performing it wrong, which can be said for all exercises. If doing correctly, your max on this for 10 reps should be about 50% of your max on db incline press.

peace
brick

 

[getswoll]

This is an isloation movement to be done as a finisher. We are not talking about pushing alot of weight. It is very easy to keep balanced using relatively light dumbells. The idea is slow contolled movement and focusing on muscle contraction. Bringing your feet up does NOT transfer load to delt unless your pressing high on the chest. If you keep press from lower chest/upper ab area, feet up will force your chest ONLY to push the weight. If you try this first with, say, 20 pounders you will see what I mean. I would never suggest anything that could possibly hurt someone. There is little danger of getting hurt with this movement unless your performing it wrong, which can be said for all exercises. If doing correctly, your max on this for 10 reps should be about 50% of your max on db incline press.

peace
brick

This does rank up with the most horrible advice I have ever read. I invite you to look at any biometric chart and notice how your upper body posture is changed by bringing your feet up, resulting in the inevitable redistribution of weight. FYI if you are doing a press, you are NOT isolating the chest, ever. However I digress, the main point is you cannot isolate the inner chest.

GS