Inner chest development and Rountine advice questions

[Un-big]

I was wondering if Inner chest development (getting line down the centre of the chest) is something that just comes with time and good eating/training habits (doing bb bench, incline DB's, etc) or is there some specific exercises you have to do to get more size there? (seems to be the area of my chest that is lagging)


Also here's my routine:

Day 1 : Chest
-BB Bench 5x5,
-Incline DB 8-12x2 sets,
-Decline Smith or Cable Crossovers 8-12x2.

Note: If 12, I bump the weight up the next week and go for 8 at the new weight, since its dumbells its usually 10 pounds total more than the previous weight.

Day 2 : Legs and Calves
-Shoulder Width Squats 5x5,
-Narrow Width Squats 8-12x2,
-Leg Extensions 8-12x2,
-Hamstring machine 8-12x2.

-Seated Calf Raises 5x15
-Standing Calf Raises 8-12x2

Day 3 : Off

Day 4 : Bi's and Tri's
-Barbell Bicep Curls 5x5,
-Dumbell Hammer Curls 8-12x2,
-Dumbell Preacher Curls 8-12x2.

-Closegrip Bench 5x5,
-Skullcrushers 8-12x2,
-Some sort of Cable Exercise 8-12x2.

Day 5 : Shoulders and Traps
-Barbell Shoulder Press 5x5,
-Dumbell Arnolds Press 8-12x2,
-Standing Lateral Raises 8-12x2.

-Trap stuff, dumbells and barbells, nothing too specific.

Note : My shoulders also seem to be lagging as well.

Day 6 : Back
-Deadlifts 5x5,
-Pullups or Pulldowns 5x5,
-T-bar Rows 8-12x2,
-Seated Cable Rows 8-12x2.

Day 7 : Off

 

[huskyguy]

The shape of your pecs may be genetically based.
As far as development goes, I find that dips are one of the best exercises for me. I have problems with elbow pain so my bench is not as strong as I would like it, dips have been a great pec developer.

 

[pullinbig]

i guess you shoulders are lagging. you hitting them 3 x week.

 

[Un-big]

Pullinbig, what do you suggest I change/remove?

 

[pullinbig]

i prefer a 3 day split for most. i am currently doing a 2 day split.

sample routine

d1
quads and calves. pick two pressing exercises for quads. squats, box squats, leg press, hacks, etc....

d2 chest shoulders tris

d3 back, hams bis and forearms.

cardio and abs on off days if you like.

all body parts recieve 1 or 2 all out sets of 6-20 cept quads. reps dependant on body part and movement.

 

[RJ]

Well, for shoulders, heavy deads have made my shoulders blow up. Especially the rear delts.

I am in my third week of doing PBs routine below and it works great, plus I only have to train 3 days a week. lol.

My whole chest is a weak area for me, but I have also been doing dips for a while and I am starting to see some great development of my inner chest as well. Of course the more muscle you pack on your chest the better IMO, but they do a great job of carving out that seperation.