[ZEEBS]

1. Close-Grip Bench Press: I know what you're thinking…close-grip bench works the triceps, right? Well, yes…but if you concentrate on very strict, slow lifting and squeeze the pecs together at the top of the extension, you'll notice it really hits your inner pecs. Really concentrate on the pecs! Try to relax your arms as much as possible, letting the pecs take the brunt of the weight. Really squeeze them at the top to get the most burn for your rep! Just so you know, you will want to drop the weight down a little from what you do your normal benching on so as to get the form down and really focus on the pecs. Once you build up this area of the pecs, you will definitely go up in overall bench press.

Note: To get full pectoral development, it's good to add incline and decline close-grip bench into your chest day routine. This will build and work the upper and lower mid parts of the pectorals, respectively. Use the same method as with regular flat bench close-grip bench. Build massive and full pecs!!!

2. Flyes: Use the universal fly machine for this exercise. It works extremely well for hitting the pecs. The key to working and building the inner pecs with this exercise lies in your mind. Make your pecs squeeze together at completion of the movement and really flex them at the point where your arms are brought together. Do this movement slowly and strictly. Inhale as you slowly allow the weight to fall back on the stack, widening your arms. Use a fluid motion and exhale as your pecs force the weight up and your arms back together. This can be murder on your pecs…just what you want!

3. Cable Crossovers: These intense pectoral isolators are especially known for etching deep striations into the pecs. Stress is placed on the entire pectorals especially the inner, lower and outer pecs, not to mention secondarily working the anterior deltoids.