building up the inner chest

[chrisg]

What should I do to build part of the chest like on the outside of the sternum towards the middle? Thanks.

[LatsMcGee]

Lose some body fat and incline press.

[apk19]

Unless someone wants to correct me...nothing. The muscles in pectorals contract as one. There is no way of isolating one half of a muscle (ie. the inner part of the pectoral). It's genetic. Build up a bigger chest and you should see imporvements in your inner chest.

I'd make sure to try and balance your upper pecs with your lower pecs.

[Aido]

Unless someone wants to correct me...nothing. The muscles in pectorals contract as one. There is no way of isolating one half of a muscle (ie. the inner part of the pectoral). It's genetic. Build up a bigger chest and you should see imporvements in your inner chest.

I'd make sure to try and balance your upper pecs with your lower pecs.

Do these two statements not contradict each other? Of course you can bring more of a certain area of the chest into different excercise, hence the difference between incline, flat and deline excercises.  Sure the whole muscle contracts at the same time, but you can empasis that contraction to a certain region of the mucles.

For your inner chest, try hold two dumbbells together with yourand pushing them into each other with a degree of force, this will emphasis the contraction in your inner chest, you then lower them to your chest ( do not let themor your arms touch off you) and back up, all the while maintaining the pressure between the two.

This should work for you.

[big E]

Its not that your not doing the right exercises. You need to get the mind muscle connection in that area. Without mind muscle connection, theres only so far you can go with muscle growth, period.

[JPM]

Building bigger total pec's (major/minor..though they do not always respond as a unit to any one exercise... that's why there's flat benches, inclines, declines, pec decks, etc) can improve the inner inserts of the muscle(s) but there are limits.  There is a genetic influence on their potentional.

 Close grip BP's and inclines hit that area, as well as the total chest.  Dips (weighted) influence strongly. Doing close grip DB benches/inclines (elbows in..thumbs facing towards the head) are also good. Pec decks, with the work load on the elbows, are good.  My view for whatever value: touching or pushing two DB's together at the top position doesn't mean any muscle building in the inner area. You'll get a pump but that doesn't mean growth. As we all know, the regular BB bench press is not always the best pec builder so a variety of exercises should be applied, with dips (weighted) being one of the core movements. Good Luck.

[loler]

close grip bench is not a chest exercise, its a friggin tricep exercise

[JPM]

Close grip BP's recuite the triceps, anterior delts and the pec's mainly. If you were to drop all other chest exercises and do GVT while only using the close grip flat BP, your pec's, front delts and triceps should improve greatly. Close grip BP's are a good tricep exercise but of course any body muscle group can not be isolated  but respones as a unit. So the other muscle group's involved in this exercise are the  anterior delts (lesser degree... laterior delts) and the pec's. Just like the DL , a great back movement, affects the legs, hams, calves, lower/middle/upper back, lat's, traps, delts, etc. Good Luck.

[Ledd]

close grip bench is not a chest exercise, its a friggin tricep exercise

Do you suffer from rectal cranial inversion?  Rhetorical question.

What should I do to build part of the chest like on the outside of the sternum towards the middle? Thanks.

My personal experience is close grip bench, especially incline.  Also  db flys.

[brianX]

You cannot isolate different parts of the same muscle. Anyone who thinks otherwise is a moron.

[Aido]

You cannot isolate different parts of the same muscle. Anyone who thinks otherwise is a moron.

Oh dear god, of course you can't isolate, but you can emphasis different areas through carying degrees on angle and stress, which is what most of this thread is about. Maybe you should try adding something constructive instead of just shit talking.

[loler]

Do you suffer from rectal cranial inversion?  Rhetorical question.

My personal experience is close grip bench, especially incline.  Also  db flys.

Hahhahaha CGBP a "inner chest" exercise hahahahahahahahaha
you fucking brainless idiot

[candidate2025]

You cannot isolate different parts of the same muscle. Anyone who thinks otherwise is a moron.

you obviously have never done heavy dips before then.....burns the shit out of my inner pecs...not any other part of it.

[Geo]

If you were to drop all other chest exercises and do GVT while only using the close grip flat BP, your pec's, front delts and triceps should improve greatly.

can't believe you're still pushin the GVT stuff

[Bear03]

It's partly due to genetics, e.g., your pec insertions.

However, you can improve the inner part of your pecs by doing flyes, cable crosses, and narrowing your grip on pressing movements.

Above all, make sure to include CG Benches and Dips!

[mem]

I see ?NEW? guys with basic/lighter builds routinely do cable crosses
and other potentially really isolated movements before they
even have the build to work towards those kind of refinements.

I believe that you have to build a wall BEFORE you paint it. IT will take time.

I just lately (after 20 years) am starting (as example) cable crosses and
these type of movements to enhance my current build and definition.
My body fat IS low where these (isolated chest type) movements
make sense . . . ?make sense?
 
The look or definition (in the chest) that original poster suggest (wants) MAY? fit this scenario ?

What should I do to build part of the chest like on the outside of the sternum towards the middle? Thanks.

How old are you?

(I at 45 yo [would rather be younger] am just really starting
to appreciate having *mature muscles*, the look.)

How long have you been lifting?

(Me? over 25 years - I am a *lifetime athlete*)

What (or how) would you consider your current level of development?
Height, weight and body composition - whats your body fat %?

(I am routiely <10% bodyfat, my body / build now indeed
support these added steps in physique refinement).

I figure IF I can ask you about your stats.
Only fair to provide mine. And is a
basis for viewpoints expressed.

[loler]

I see ?NEW? guys with basic/lighter builds routinely do cable crosses
and other potentially really isolated movements before they
even have the build to work towards those kind of refinements.

I believe that you have to build a wall BEFORE you paint it. IT will take time.

I just lately (after 20 years) am starting (as example) cable crosses and
these type of movements to enhance my current build and definition.
My body fat IS low where these (isolated chest type) movements
make sense . . . ?make sense?
 

Good job, you've wasted 20 yrs of your life. What you been doing, presses only? Retard

[mem]

Good job, you've wasted 20 yrs of your life. What you been doing, presses only? Retard

No spending a minute trying to help you comprehend WHAT you have just read you moron, IS just a waste of our times. You should read (first) absorb any valid concepts, then post IF your childish notions are worthy of the thread.

Put down the pipe man.

[Eggbert]

Try do pre exhuast exercises they feel like i'm working that area moseso however i agree that really pissing about with all sorts of shit to buil up certain areas is a waste of time a balanced routine will amek your inner chest grow it will come wour body does not get massively out of proportion it generally grows as a unit.

get your head down and train you'll be fine.

[meatmonkey]

Just narrowing your normal grip on bench will have an affect too, close grip is great as well of course, but if you dont want to go as far as doing CGBP on chest day, just narrow your grip by half a hand width

[loler]

No, no, no, you fucking retards. Narrowing the grip will just bring more tricep involvement into the lift.

[meatmonkey]

No, no, no, you fucking retards. Narrowing the grip will just bring more tricep involvement into the lift.

You poor child you really are clueless:(  Sucks to be you

[mem]

No, no, no, you fucking retards.

w a n k !

[Bear03]

don't make jokes anymore, loler, i feel bad laughing at your jokes when i know you're just a douchebag

[loler]

don't make jokes anymore, loler, i feel bad laughing at your jokes when i know you're just a douchebag

i cant believe you retards think you can train inner chest
hahahahahaahahahaha