Archive for the tag - pec

How to Work Inner Pecs.

Developing balanced, chiseled pecs can be a real challenge.

Hey Davey,

Quick question, when working out my chest how can I gain more muscle in the inner/middle of my chest? I have pretty good pecs, but I have a little bit of a valley between my pecs and they are kinda separated so I almost have the appearance of “moobs.” Any ideas of how to fix this?

Adam

Hey Adam,

Many men strive for chiseled, balanced pec muscles – but working the inner area can be a real challenge. In fact, there’s actually some debate whether or not you can actually target this area of your chest through exercise. Ultimately, it’s going to take additional research to settle the debate once and for all.

In the meantime, I do have a few exercises and techniques for you to try.

  1. Close-grip bench press. When performing bench press exercises, changing the width of your grip changes the muscles being used. A wider grip targets the outer portions of you pectoral muscles, while a closer grip brings the focus inward. With your arms fully extended, try gripping the barbell with hands shoulder-width apart. As you lower the bar toward your chest, you’ll feel it in your inner chest and triceps.
  2. Flies. There are a number of ways to perform pec fly exercises. You can use a machine, dumbbells or a even your own bodyweight. While the machines are great, dumbbells provide more of a challenge. Recline on a flat bench with a dumbbell in either hand. Keeping your arms straight, extend them outward from your sides. Using your chest muscles (and keeping your arms as straight as possible), pull your arms straight up in front of your face. Lower, and repeat.

    If you don’t have access to weights, you can do slider push-ups on the floor. On a flat and smooth surface, press your palms against the floor in a push-up position. Place a facecloth under each palm. Keeping your body in a push-up position, slide both hands out to either side. Then, pull back in. Repeat.

  3. Cable cross-overs. Though I don’t usually do cable cross-overs, they are a great exercise – and you will feel them in your inner pectoral region. Stand equidistant between two cable towers with the handles close to the top. Grasp the handles and pull in front of you. Bending a bit at the elbows, cross one hand over the other and complete the exercise. Repeat.

Whether or not these exercises will specifically develop your inner pectoral region, they will build and enhance your chest. And fear not: Pectoral muscles are notoriously slow to develop, so keep with it! And make sure that you continue to increase the levels of resistance to keep your muscles building!

Love,
Davey