Inner Chest

[curls-for-girls]

whats the best exersise to develop the inner chest? are flys all you can do?

 

[Creation]

no such thing if the outside is activated so is the inside

 

[curls-for-girls]

Thats is very ture. However im sure some movements place more stress on one preticular section of muscle fiber than others.
the outside of my chest has good development but the inner section along the sternum is lagging....any insight is much appreaciated

 

[ROCKEDUP]

I've heard more than a couple guys say that a closer grip on presses will bring in more inner chest, and that a wider grip will activate more fiber in the outer pec. I think I have to agree with Creation, though. I'm just not convinced that changing grips, angles, etc. makes any REAL difference. Good form, heavy weight on simple exercises seems to be the answer. Sorry that probably wasn't the answer you were looking for. How about some presses with a narrow grip lol.

 

[swole79]

Higher reps on the Pec deck with a focus on squeezing the top range of the motion seemed to help mine.

 

[robot]

Squats or maybe pinky curls.

Make your chest bigger and your inner chest will fill in if you have the genetics to do so. There is no inner chest vs. outer chest exercise. There are 2 pectoral muscles and if I remember correctly they share the same attachments so even emphasizing one over the other is pretty much unpossible.

 

[Stump]

Higher reps on the Pec deck with a focus on squeezing the top range of the motion seemed to help mine.

believe this is true...do the dumbbell flys the same way.

 

[Twatta]

Chest

Well the Chest fans out from the middle. I'd work flyes and cable crossovers. Get real strong on these. That should help develop the entire chest. Try deep stretching after workout, like Doggcrapp stretches, should help also.

 

[r0idb0y]

well i went and did a quick chest workout in the shed then and worked both bench bar and bells and found that close grip did work my inner chest more.
I believe its because your hands being closer together activates the inner more.

hold your hands in the wide grip position as you site here now reading and squeeze/ flex your chest then bring your hands closer together as your squeezing and you can feel the inner being activated more.

well i can at least.....

 

[Wynn]

cable crossovers or

Caskets.

Some people here might remember this guy...

 

[Equalizer]

Here is another version. The Squeeze Press:

**broken link removed**

 

[dalvare1]

incline barbell press + moving more weight every week = upper chest growth

 

[rock202020]

Also make sure your shoulders aren't elevating throughout the pressing movement.

 

[zaven]

cable crossovers...

 

[LATS]

simply add pec mass and the "inner" portion will come..

 

[KillerStack]

Do what Pro BB Bob Chicherillo says. Wide grip for inner pecs and inner back and narrow grip for outer pecs and outer back.

 

[Ashop]

whats the best exersise to develop the inner chest? are flys all you can do?

Try using the pec dec in your chest routine.

 

[CHAPS]

Close grip presses with various angles i do mine on a slight incline one day and a steeper incline another day, working well for me

 

[BOOMSHAKER]

Those squeeze and press excercises are killer. Been doing those for some time now. Sometimes I'll toss them in as a lite finishing movement on tricep days.

 

[jared530]

Only use dumbells for chest and squeeze at the top of the motion. And implement closegrips bench and dips into your tri workouts.