inner chest workout?
06-04-2005, 12:25 PM
#1
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inner chest workout?
I'm trying to build my inner chest and have no luck. Been trying till I'm blue in the face. Outer I have no problems, any tips on what kind of workouts I can do? Pushups with my hands in the center? 
06-04-2005, 12:55 PM
#2
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hands close together works the outside of your chest, hands wide works the center.
that must be why you're having no trouble w/ the outer
that must be why you're having no trouble w/ the outer
thanks for the clarification. 
06-05-2005, 09:32 PM
#6
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fly movements.
Slowly squeeze when your hands come close to each other(assuming your doing flys, or a similar movement), hold it for a second or two, and open back up.
Slowly squeeze when your hands come close to each other(assuming your doing flys, or a similar movement), hold it for a second or two, and open back up.
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06-16-2005, 04:12 PM
#8
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it goes the opposite way?
so when im benching with dumbells and the dumbells are touching each other at all time aka, hittin the middle of my chest...
then thats outer chest, not inner????
so when im benching with dumbells and the dumbells are touching each other at all time aka, hittin the middle of my chest...
then thats outer chest, not inner????
06-25-2005, 06:01 PM
#10
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I specifically asked a trainer about this. He told me to take two dumbells and sit on a variable incline bench. I take the dumbell up towards the middle of my chest, but as I do I turn the dumbell with my arms to turn them 180 degrees.
This works the inner pectoral muscle, and it's DEFINITELY a challenging workout the first time because of the strange motion. Keep trying, and it gets much easier.
This works the inner pectoral muscle, and it's DEFINITELY a challenging workout the first time because of the strange motion. Keep trying, and it gets much easier.
06-27-2005, 01:26 AM
#11
I shoot people
cable flys... BUT if you really want to target or isolate the inner chest... try this... if the height of the wheels on the cable cross can be adjusted then raise/lower the wheel to about 2 feet above the height of a bence... place the bence in the center, lay down facing up... do the cable fly movement accordingly...
why this way? There will be less resistance when your arms are stretched out, when you swing your arms in, bringing the handles together (slight bend in the elbows, fixed... do not hyperextend or bend anymore through out the movement)... the resistance increases thus isolating more in the inner (center) chest.
...if this is hard to understand... I'm going to demo this tomorrow, and perhaps have a client take pics with my camera phone, and post it.. I find this the best exercise when it comes to isolating the middle, inner chest.
why this way? There will be less resistance when your arms are stretched out, when you swing your arms in, bringing the handles together (slight bend in the elbows, fixed... do not hyperextend or bend anymore through out the movement)... the resistance increases thus isolating more in the inner (center) chest.
...if this is hard to understand... I'm going to demo this tomorrow, and perhaps have a client take pics with my camera phone, and post it.. I find this the best exercise when it comes to isolating the middle, inner chest.
06-28-2005, 01:48 AM
#13
I shoot people
Position "A"
Position "B"
I didn't mean 2 feet on my last reply.... I don't know what I was thinking when I said that... but notice how the wheels are adjusted so that it's just a little higher than the height of the bench? Most people would do this exercise with the wheels down all the way, but there isn't anything wrong with that... but by rising the wheels... you change the point of highest resistance... thus isolating to a different part of the muscle...
If the cable machine at your gym doesn't have adjustable wheels... that's okay... just don't use a bench, but lay down on the floor...
**another tip... always keep constant resistance... don't let your arms out all the way where you lose contraction to the muscle...
good luck, and let me know how it goes... sorry it took so long... I'm having internet problems at home.... I'm actually sitting outside a closed Starbucks right now using their "Hot Spot".
Position "B"
I didn't mean 2 feet on my last reply.... I don't know what I was thinking when I said that... but notice how the wheels are adjusted so that it's just a little higher than the height of the bench? Most people would do this exercise with the wheels down all the way, but there isn't anything wrong with that... but by rising the wheels... you change the point of highest resistance... thus isolating to a different part of the muscle...
If the cable machine at your gym doesn't have adjustable wheels... that's okay... just don't use a bench, but lay down on the floor...
**another tip... always keep constant resistance... don't let your arms out all the way where you lose contraction to the muscle...
good luck, and let me know how it goes... sorry it took so long... I'm having internet problems at home.... I'm actually sitting outside a closed Starbucks right now using their "Hot Spot".
06-29-2005, 02:39 AM
#15
I shoot people
