Inner chest

  • tbeaux

    Posts: 419

    Jul 12, 2010 5:55 AM GMT
    Alright, so I am getting some muscle back in my chest, but only on the outer part of my chest, what are some other exercises to get the inside of the chest? I do arnold presses where i contract my chest together and where I hold the bar with my hands close together and do bench presses that way too, but is that it ?
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    Jul 12, 2010 6:07 AM GMT
    Squeeze a basketball and hold for a few seconds. Repeat till failure.
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    Jul 12, 2010 6:09 AM GMT
    Dumbbell Flys- can vary it up- do incline, flat, decline
    Pec Deck Machine
    Cable Crossover
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    Jul 12, 2010 7:49 AM GMT
    There is no outer chest or inner chest. There is pec major and pec minor. What most people say is inner chest is just the attachment of the pec major. It does not get bigger from bench, flyes, whatever. It is not inner and outer. You either work the pec major, which attaches at the humorous at the arm and along the breast bone or the inner, which attaches at the shoulder or clavicule roughly. The pec major, which sits on top of the minor, is what you want to work. But any bench, close grip or wide, works the muscle the same. It just pulls the arm across the chest. There is no way to make the outer work any harder than the inner. It is one muscle. It all works together. To make your chest bigger, or thicker, you need to work the pec minor which sits under the major. That means you have to pull the shoulders together. Like hunching forward.

    Hope that helps but again there is no outer or inner chest. There is pec major and pec minor and they sit on top of each other and do two different things.
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    Jul 12, 2010 11:04 PM GMT
    Triggerman saidThere is no outer chest or inner chest. There is pec major and pec minor. To make your chest bigger, or thicker, you need to work the pec minor which sits under the major. That means you have to pull the shoulders together. Like hunching forward.


    Is that flex. the point of the basket ball suggestion above?

    How about dips - I thought that targeted the Pectoralis minor
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    Jul 17, 2010 7:28 AM GMT
    Dips, or any exercise, can work any muscle but it depends on how you do them. I love dips so let me explain....

    If you do dips, generally, they will work pec major, anterior deltoid ( front muscle of three shoulder muscles) and triceps.

    If you keep your body upright and your elbows back, it is mostly triceps and pec major.

    If you lean forward and flare your elbows out, it will activate more pec major, but tris and shoulders still work.

    If you lean forward, same as before, but at the top push a bit more so that your shoulders come together, it will activate the pec minor. Pec minor only pulls the shoulders forward and together. BUT, if worked it pushes the pec major up and out and makes them look deeper and thicker.

    Anyone that is serious about working out should buy a cheap anatomy book so that they can see what is what and what attaches to what. For the cost of two Muscle and Fitness or Men's Fitness mags you can have a book that will answer most questions and is well worth the price.