Targeting inner chest?

  • TheBizMan

    Posts: 4091

    Feb 10, 2012 6:28 AM GMT
    What particular exercises target the inner chest? It's the most under-developed part of my upper body...I know I am drastically underweight and all, but when I work out the tiny pecs I do have, only the outer part of my chest ever feels sore. I feel like I am doing something wrong.

    I hate this inadaquate concave chest of mine icon_confused.gif
  • pecsman_5

    Posts: 35

    Feb 10, 2012 1:02 PM GMT
    Narrow grip bench presses will help you there. Also I recommend a book called Getting Stronger by Bill Pearl. Well worth the money.
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    Feb 10, 2012 1:04 PM GMT
    pecsman_5 saidNarrow grip bench presses will help you there. Also I recommend a book called Getting Stronger by Bill Pearl. Well worth the money.


    I have that book, it's GREAT! Highly recommend it for quick reference.
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    Feb 10, 2012 5:05 PM GMT
    Any thing with close-grip would help (i.e. barbell bench-presses, dumbbell bench-presses, push-ups). Do all routinely.
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    Feb 10, 2012 5:18 PM GMT
    +1 on all of the above advice. You may also want to get a set of Perfect PushUps (Google them) they are a cheap device that I at first thought were a completely ridiculous gimmick BUT they really DO work. You can move them around and really target differents areas easily.

    The only other thing I would add is to loose the "drastically underweight, tiny pecs, inadequate concave chest" speak. It does you no good, makes you feel crappy and over-whelmed, prevents an optimal workout and simply isn't true.

    You don't need to FIX anything because it ain't broken. If you want to IMPROVE on what you already have - that is a different story.

    It may seem like a minor distinction - but it can make all the difference in the world on your journey and your abilitiy to stick to a plan and reach your goals.

    icon_wink.gificon_wink.gificon_wink.gif
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    Feb 10, 2012 5:36 PM GMT
    yep, the close grip bench press, also dumbbell flies, and cable crossovers (i think that's what they're called).
  • TheBizMan

    Posts: 4091

    Feb 10, 2012 5:42 PM GMT
    Thanks for all of the advice! I really appreciate it. I'll definitely have to check out that book, and also the perfect pushup icon_biggrin.gif
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    Feb 10, 2012 5:48 PM GMT
    Diamond push ups work for me!
  • Montague

    Posts: 5205

    Feb 10, 2012 5:55 PM GMT
    Cable Crossovers!
  • handsoffire

    Posts: 178

    Feb 10, 2012 7:32 PM GMT
    And make sure that you vary the excercise. The more you can "Shock" the muscle, the faster you'll see results, so one week do all push ups and floor work out, next week do free weights, next week do dumbells and cables for example. For best results, also eat/drink some carbs and protien with in 45 minute of your work out being complete. Finally, you are slender, try to limit your cardio, or drastically increase the caloric intake. Muscle needs food and fuel to grow!
  • handsoffire

    Posts: 178

    Feb 10, 2012 7:34 PM GMT
    Just looked at your profile, also; work back and legs is you want to see some really great gains in your chest. Trust me, this works!
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    Feb 10, 2012 8:37 PM GMT
    cable crossovers and the pec dec
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    Feb 10, 2012 9:04 PM GMT
    dumbell flys

    incline
    decline
    flat bench

    3 sets 12 to 15 reps
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    Feb 10, 2012 11:24 PM GMT
    What the fuck is the inner chest?
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    Feb 11, 2012 2:50 AM GMT
    TrojanAthlete saidWhat the fuck is the inner chest?


    a variant of the inner Child in you ?
  • TheBizMan

    Posts: 4091

    Feb 11, 2012 6:47 PM GMT
    TrojanAthlete saidWhat the fuck is the inner chest?

    I have....no ideaicon_eek.gif seemed like the right term.

    Again thanks for the advice. I have alot to work with now.
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    Feb 11, 2012 6:55 PM GMT
    dumbell flies - at the top of the movement, focus on bringing the elbows together and really squeezing the inner chest

    cable crossovers - again, really squeeze at the top of the peak of the motion

    medicine-ball pushups - both hands on sides of medicine ball
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    Feb 11, 2012 7:43 PM GMT
    Flies work for me. This can be done with dumbbells on a flat (general middle chest), incline (upper middle chest) or decline (lower middle chest) bench. The cable crossover machine has many variations of exercises targeting parts of middle chest. The fly machine is good, too.

    One caveat, there are tons of people who do this that don't get anywhere. It's proper form, and finding a resource or person who knows how to the exercise correctly is what counts.

    Concentrating on, imagining and feeling the flex of the part of your chest you are working on while doing the exercising also helps focus the muscles. Right after your chest workout, take your shirt off and check if the inner pecs are slightly more defined and pumped. It may encourage you, and it shows you are doing it right.