help with chest.

[weights=life]

ive always had trouble with chest because of shoulder injuries that really strained barbell bench. so for awhile now ive been doing barbells. which has been great. great results easier on the shoulders. the only problem im having is inner chest. dont know if its just my type, or dont have good lifts for inner chest. anyways on chest days my work out is as follows

db flat: 1-15,1-12,4-10
db incline 1-12, 4-10
flys 4-10
incline press 3-10
cable flys 4-10
db overhead 3-10
barbell close grip

any good ideas thought concerns...thanks guys.

 

[jadakiss]

R u tryin to get ripped or mass?

 

[NothingButAPeanut]

Crossovers are really great for inner chest

 

[jadakiss]

My chest exercise is incline dumbell 3 sets 6-8 rep, flat dumbbell same set and rep , incline dumbbell flys same rep and set, machine flys remember u have to have the muscle work and I also work on my negatives every other week.

 

[NothingButAPeanut]

Inner chest also takes lots of tricep strength too. Since your arms are at a narrower grip to squeeze the inner pectorals triceps are important in the developing of inner chest. So maybe your problem is your triceps are behind where they should be in order to do certain chest exercises. Just a thought. But, like I said crossovers are great, or a narrow-grip incline (I normally use smith machine) to get a good contraction in that necklace area

 

[weights=life]

my triceps are prob the best part of my upper body lol. i love tricep days. right now i just want mass in the middle get the pecs to come together. dont know if my body will allow that but thats the goal right now. build inner chest. so just more cable cross overs and close grip lifts? maybe incline flys?

 

[NothingButAPeanut]

If youre really intent on your inner chest area, I would stay off the flyes, or at least raise the reps, or else you'll be building mass on the outside too.
Doing too much outer chest could also be your problem. Hear me out..
If youre doing, for example, 10 sets of outer chest and only 4-6 sets for inner chest, you COULD actually be getting a larger inner chest just in comparison to your outer chest it is smaller. Try doing a higher inner to outer chest sets ratio untill you see your chest balancing out. After that, really focus on keeping the ratio at 1:1.

Hope this helps!

 

[weights=life]

so get rid of cable flys. 4 sets of cable crossovers 4 sets of reg close grip and 4 incline close grip? thanks man

 

[Zero V]

I get my chest to respond with Alterations of incline, flat, decline DB presses and fly's, as well as cable pushdowns using the chest and squeezing nice and focusing on the motion not just on the push, but on the negative as well.

 

[BeastinTheEast]

What does your diet look like? I mean like calorie wise are you eating over or under maintenance? With that setup you probably will need more calories and if your under eating your limiting yourself growth wise. Plus have you ever tried lower reps like around 6-8? Best thing to determine if a training style works for you is to consistently eat the same amount of food (make sure you're 500 calories over maintenance at least) and train hard. Just giving you some options my friend! I myself like 12-15 reps currently with a weight that is heavy enough to fail around 13 or so which i honestly don't know i usually just pick a weight that is too heavy for that rep range and go for it.

Also i love decline bench and chin on chest dips for chest, feel an entire chest pump!!

 

[weights=life]

My diet is solid im working with 3j and yeah i do heavy weight i push through the last two wih a spotter

 

[darkside06]

If you wanna hit your inner chest good narrow your grip just a little bit on bench press and then when you are pushing the weight up try to imagine you're pulling your hands together......kinda like you're slidding your hands together on the bar whike oressing. you obviously wont be able to, and you'll probably have to use a lower weight but it absolutly kills the inner chest muscles.

 

[BeastinTheEast]

My diet is solid im working with 3j and yeah i do heavy weight i push through the last two wih a spotter

Then try the higher rep range and see how your chest reacts, you could have predominantly more slow twitch fibers in your chest than most people. Try the whole spectrum and don't limit yourself, heavy isn't the only way to build size