Targeting for lower and inner chest?

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    Mar 20, 2008 6:08 PM GMT
    I want to know what exercises will target the middle of my chest like the inner chest where that gap between the pecs are. Also underneath or lower portion of the chest muscle. I already am getting the outerside and upper chest worked just fine.
  • TexanMan82

    Posts: 893

    Mar 20, 2008 7:12 PM GMT
    Flys, decline bench, decline flys, pec deck, dips
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    Mar 20, 2008 7:16 PM GMT
    Here is a dandy little article on how to target different parts of your chest while doing a bench press.
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    Mar 20, 2008 7:17 PM GMT
    Your chest muscles are like stretched out rubberbands (horizontally). While you can target upper and lower, you can't really target inner or outer, it's all the same continuous muscle.

    01WTCB.jpg

    From: http://www.redflagdeals.com/forums/printthread.php?t=130108

    [quote]Here's a biology lesson: every skeletal muscle is made up of cells called muscle fibers. Each muscle fiber runs the entire length of the muscle. It is patently impossible to contract only one half of a muscle fiber. So upper vs. lower pec(toralis major) is fine, since the insertion of the pectoralis major is broad enough that the upper and lower pec muscle fibers (dividing the muscle along muscle fibers) produce slightly different mechanics. Inner vs. outer pec is not possible. The only other muscle that has such a wide insertion to really make a division within the muscle along (not across) the length of muscle fibers would be the deltoid (anterior, middle, posterior).[/quote]


    More info:

    http://www.wannabebigforums.com/showthread.php?threadid=4864
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    Mar 20, 2008 9:37 PM GMT
    Use a pec deck or cable machine to put a trench in your chest. Then decline bench press for the lower pecs.

    Remember just making your pecs bigger overall will put that trench in your chest also.
    Good luck
    Joe
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    Mar 24, 2008 10:27 PM GMT
    Awesome thanks so much guys. Would it be ok to work chest 2x a week or would you recommend only once a week?
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    Mar 24, 2008 10:38 PM GMT
    Any soreness should only last two days, any more and you are over training, back down on the weight. Concentrate on perfect form as this will produce faster results. So if you hit your chest right on the third day you should be ready to go.
    Keep a log if you can't remember where you were at. Make sure you have a protein drink right after your done, and get a good nights rest. Remember at night is when your muscles rebuild and grow.

    Good luck
    Joe
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    Mar 25, 2008 9:40 PM GMT
    Thanks for the advice. So your saying if I do chest on day 1, I can do it again on day 3? So 2x a week would be ok?