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Guest
Guest
which exercises bring out ur middle like center chest like where the two pecks meet in the middle and especially the upper middle chest
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Dawgpound_Hank
Guest
Its gotta be a movement where your chest is fully stressed at the contraction stage. Cable crossovers, pec deck and medium grip bench press are the 3 mainstays for inner/central chest, with the first 2 listed being the best. 
p.s...Little trick - try doing your crossovers only 3/4 ROM...don't extend your arms out all the way...keeping the tension on the pecs 100% of the time.
p.s...Little trick - try doing your crossovers only 3/4 ROM...don't extend your arms out all the way...keeping the tension on the pecs 100% of the time.
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Dawgpound_Hank
Guest
Just noticed you said upper/middle also. Add some crossovers done the same style as I mentioned above from a low pulley for the upper/middle pecs. Also medium grip benches done to the neck really hits that area bigtime...just be careful with these...you can't use nearly as much weight as normal benches obviously. You can also set the incline bench in between the low crossover cables to do incline cable flyes...this is killa for that area as the tension never fades as it does with db flyes.
I would do any of these towards the end of your w.o brah, so you don't tax the muscles so much to reduce your workout poundages for your normal heavy basic shit ie benches, incline benches, db benches etc.
I would do any of these towards the end of your w.o brah, so you don't tax the muscles so much to reduce your workout poundages for your normal heavy basic shit ie benches, incline benches, db benches etc.
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Rocky07
Guest
dude im no chest expert here but all of above is true, plus if it wasnt already mentioned, remember to "squeeze" at the peaks of ur exercises. another lift that went unmentioned: (its kind of odd but it works) get on the cable cross over machine. set the cables to about chest high. grab the handle and instead of bringing ur hand out in front of u, keep it as close to ur body as u can and push across both pecs. of course u have to do this on a "right arm, left arm" rotation and it does feel weird at first but u really squeeze that blood into the middle really good when u pause at the peak. i usually do these last for a pump but i have gotten good results since i altered my chest workout. try it
A.B
VET
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- Jun 3, 2004
- Messages
- 2,330
good posts above. and just as a general reminder when pressing especially never lock out, time under tension, when you touch the chest make sure you feel the stretch of the pec. my chest is one of my lagging parts, cant help it more then i have, its genetics
G
Guest
Guest
thx for advice i think ill add these exercises at light weight at the end of my workouts n just realy squeeze (i wont add them all in the same workout but rotate them week to week)
G
Guest
Guest
did light peck deck and really squeezed at end really pumped my chest up hurt the next day cuz i guess i never did them before hopefully adding these exercises in att he end and squeezing will help
Deacon
Vet
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some people have a genetic flaw or limitation where they have almost a hollow point to their center chest - very hard to overcome but it can be done with training - I know one guy who had it bad and finally got it to fill in
any exercises where "you" and I mean you not someone else - feels the inner area work is the exercies to build your routine around - this is going to take some trying things out - you need to find the right fit for your body
any exercises where "you" and I mean you not someone else - feels the inner area work is the exercies to build your routine around - this is going to take some trying things out - you need to find the right fit for your body
G
Guest
Guest
i dont have the flaw ill take pics soon for you guys i just want to bring out my inner chest a lil more so i wanted some better ways to work it... but ur right it will be a bit of trial and error to see which helps it the most
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Dawgpound_Hank
Guest
Joe, I don't know your level of development brah, but just to let you know that your inner chest will indeed generally fill in as you get more chest mass overall. But if you already have some decent mass and still lacking in the inner chest, all the exercises and techniques mentioned will help. As I said earlier - Its gotta be a movement where your chest is fully stressed at the contraction stage - thats pretty much the jist of it. Theres no more rocket science to it. 
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frenchBB
Guest
i totally aggree with the above , most often , people asking for more inner pecs simply have not enough pecs to do so .
once you reach a certain overall mass , you will have inner pecs, simply .
and IMO , the best for it are pressing mvents ( i know i go against the grain here ) , but , for me , using the smith machine and rotating pressing motion from incline to high incline did help .
i get the stretch after , while doing a stretching loaded a la dc .
once you reach a certain overall mass , you will have inner pecs, simply .
and IMO , the best for it are pressing mvents ( i know i go against the grain here ) , but , for me , using the smith machine and rotating pressing motion from incline to high incline did help .
i get the stretch after , while doing a stretching loaded a la dc .
H
Hawaiianpride.
Guest
no exercises in particular here. with overall mass will usually take care of this issue.
- Joined
- Oct 29, 2006
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Also what lifts said it could be a genetic thing. Not everybody's pec's have that same separation. just like some guys abs look more separated than others. i've seen some abs that have a huge separation in the middle, like there is a big space missing. But i can only imagine genetics play a big part in how your muscle will develop and look. the more mass you add to your chest it will come out more, but genetics will define how it looks.
