Inner pecs(sternum)

[Spyder47]

How do i build up my inner chest it is kinda lacking is there any excercises i can do to target this area?

[cutup]

Good question Spyder! I second that question...could use some real help in this area...thanks!

[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.

[Mr. dB]

In my opinion, the shape of the pecs is pretty much genetic. All you can do is make 'em bigger all over and hope for the best.

[pittbull]

try to keep your elbows close to the body as well and squeeze

[Spyder47]

ok thanx that is pretty much all i knew but ill focus more on it

[Janus]

Inner chest is your bone breast plate...
Less body fat= more man cleavage

[Onerepmaximum]

Originally Posted by Mr. dB

In my opinion, the shape of the pecs is pretty much genetic. All you can do is make 'em bigger all over and hope for the best.

I tend to agree with that statement.

[WannaBBIG]

Originally Posted by Spyder47

How do i build up my inner chest it is kinda lacking is there any excercises i can do to target this area?

Spyder,

To be honest, almost ALL chest exercises as long as they are done properly. I will reinterate what some have already said....Genetics play a VERY important role, but the way you train and do your lifts will help a great deal. I get told quite often by alot of women that I have bigger boobs and a deeper cleavage than they do. The only exercises that I really go heavy on are Inclines and Flats (DB's and BB's) and again, it is all about form and proper technique. DON'T use your arms to press the weight, use your chest. I know this sounds funny, but it is sometimes hard to overcome once you have been doing this and you really don't even know that you are. The main focus on chest is using your chest to lift the weight, not your shoulders and not your arms. (Pretty much like Back -- too many people pull with their arms instead of using their arms as guide so they can focus on pulling with their back muscles) Chest is the same....too much shoulders and arms being used. Focus on the squeeze -- imagine putting a ping-pong ball in between your pecks and try to keep it there....hard to explain it exactly but you will see what I mean and you will also get some awesome pumps...when you get the FULL EXTENDED lift, squeeze the shit out of it like you are trying to pop that ping-pong ball.

I know I rambled on, but if you focus on form and your contractions at the end of the lift, you will see what I mean.

[Spyder47]

Thanx WBB ill focud more on my chest while benching