inner pec

[nycteen90]

Is your outer pec supposed to be a lot bigger than inner pec? I have a pretty damn big outer pec and it slopes all the way down as you go in and reach the center of my chest which is totally flat. What excersises are good to work the inner pec and get that split line between the pecs. thanks for any help.

[BallzDeep69]

No they should be even, but most people's outer chest outgrows the inner, and sometimes the inner doesn't seem to respond while the outer gets pretty thick.  You just gotta get better at isolating your pecs and get full contractions even on barbell bench presses, and especially flat and incline dumbell flyes.  Since the weights on flyes are much lighter in general you gotta consciously squeeze your pecs together or I like to call "crunch" them together at the top of each rep for flyes, then hold that pec crunch for 5-10 seconds following the last rep.  Shoot for 8-10 reps using as heavy as you can for flyes, 4-8 reps for bench and incline presses.

[dontknowit]

You don't have outer or inner pecs. It just doesn't excist.

You can see clearly two parts,
clavicular head and sternal head.

Other pecmuscle, pectoralis minor,

Side serratus anerior, top subclavius (not pecmuscles).

If somebody thinks there more muscles,
write a letter to Grays Anatomy, and maybe they will consider you as a candidate for the nobleprice.

[BallzDeep69]

True, but there is an "inner" portion of the pectoralis major, just as there is an upper lower and outer.  You can even clearly see that area by the sternum labeled "STERNAL PECTORALIS" in your own diagram.

[dontknowit]

Omfg
http://www.exrx.net/Muscles/PectoralisSternal.html

Sternal head is low/central part


Clavicular head is the upper part;


and you have a minor.

It's one big muscle, they'll react/contract at the same time,
you can put more focus on a part, but it's one muscle.
So if you're gonna do incline press, you put more focus on the clavicular head, but your minor will also react/contract. The same for decline,
you put more focus on the minor, but clavicular will also react/contract.

And you cannot train a musclefiber at a certain point (left/right- in- outside) more. The fiber contracts at once, and relaxes at once. It's nature.
The only thing that is possible is to try to achieve a maximum ROM.
With dumbellpress you can achieve a greater ROM that with barbell-press. Cables insures a maximum load during the exercise,
with dumbells and or barbell you have a dead point at a certain point, with cables this dead point is reduced significantly.

[BallzDeep69]

The only thing that is possible is to try to achieve a maximum ROM.
With dumbellpress you can achieve a greater ROM that with barbell-press. Cables insures a maximum load during the exercise,
with dumbells and or barbell you have a dead point at a certain point, with cables this dead point is reduced significantly.

Exactly.  That is how you target the "inner pec", simply using a full range of motion, with an emphasis on the contracted point of the exercise.  This ensures the inner pec gets full simulation.

[WOOO]

Exactly.  That is how you target the "inner pec", simply using a full range of motion, with an emphasis on the contracted point of the exercise.  This ensures the inner pec gets full simulation.

absolutely! ... the pec only contracts one way.... just be sure you are working the muscle... after that the shape of the actual muscle is dependant upon genetics

[BallzDeep69]

That's true.  I think everyone can have inner pecs that pop, it just takes a little more time for some, and devloping the mind/muscle connection.  Just not everyone's pecs look the same in the middle.  Some are connected, some have more of a gap, and some people's are completely asymetrical, like Lionel Brown's for instance.

[pumpster]

The most effective way to get the inner pec is some kind of constant tension fly motion such as pec deck or cable flys, doing the top 1/4-1/3 portion of the ROM.

Another good one is dumbbell presses, but rotate the grip from the usual to one that at the top of the ROM is underhanded with palms towards the face, with elbows pushed together. Something like doing an arnold press for flys.

That and tensing at the top.

[WOOO]

That's true.  I think everyone can have inner pecs that pop, it just takes a little more time for some, and devloping the mind/muscle connection.  Just not everyone's pecs look the same in the middle.  Some are connected, some have more of a gap, and some people's are completely asymetrical, like Lionel Brown's for instance.

and some are explosively enormous like Pamela's  

[Crazykid909]

If you want to focus on the inner part of the chest finish your workout with cable crossovers. It might help build you up so your proportioned.

[Jr. Yates]

and some are explosively enormous like Pamela's  

amen

[BallzDeep69]

The most effective way to get the inner pec is some kind of constant tension fly motion such as pec deck or cable flys, doing the top 1/4-1/3 portion of the ROM.

That's a super idea!  Maybe even pre-exhaust with that method on occasion.