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Anonymous
Ok /fit/. So I've been lifting weights seriously for a couple of months now, and i'm coming across a problem that's pissing me off. I've built quite a bit of muscle, but on my pecs, i can only build muscle on the outside of my pec, the armpit side. I've started doing dips to work my inner pec and have built muscle there, but i can't build muscle in the center of my pecs. Any workouts/ideas to help me out here?
>> Anonymous
Let me guess, you're a noob that doesn't really have any pecs yet...
>> Anonymous
Let me rephrase my complaint. The muscle around my pecs is now harder than that inside. I do a full range of chest workouts including benching, dumbell press, inclined, declined, and level of each. I do dips, wide grip dips, dips with weights, more that i don't even know the name of. I just can't seem to target the center of my pec and i kinda just kept doing what i was doing until now.
>> Anonymous
there is only bone in the center of your chest
>> Anonymous
I didn't say center of my chest, i'm aware that i have a sternum. I said center of my pec.
>> Anonymous
Problem: Your chest is fucked up.

Potential solution: Gain weight, get stronger.

You can't "seem" to target any specific area on your chest because you can't. It's not physically possible.
>> Anonymous
YOU CANT WORK YOUR INNER PEC YOU FUCKING RETARD!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

http://www.exrx.net/Muscles/PectoralisClavicular.html
http://www.exrx.net/Muscles/PectoralisSternal.html
>> Anonymous
>>425528
I seriously never knew dips worked out the chest .... thought it was good for triceps
>> Anonymous
>>425546

It is good for your triceps, and it is largely a tricep-based workout, but it does involve your chest to an extent.
>> Anonymous
So just keep working my chest then and wait for the problem to fix itself? Cuz a friend i work out with is the exact opposite, He has trouble building muscle on the outside of his pec, but the part of the pec towards the sternum is bigger. I kinda figured it was a technique difference between him and myself.
>> Anonymous
>>425542

Yes you can. Spot building mussle isn't like spot reducing fat. Changing the angle of exercises can change how the muscle fibers get hit. Example) Situps target more of the upper abdominals and hip flexors, while lying leg raises hit the lower abs harder than the upper abs.


OP, try close grip benching and some dumbbell flyes for your inner pecs.
>> Anonymous
they are called boobs and are not supposed to be hard dumbass
>> Anonymous
I usually do close grip benching, not real close, but closer than normal. I rarely do dumbell flys though. Maybe once a week with a lower weight at the end of my session.
>> Anonymous
lay on your back. take two dumbells. hold them together at the center of your chest. push up keeping them together, alot.
>> Anonymous
>>425555

That isn't spot building muscle, it's just targeting different muscles with a different exercise. It's like saying doing incline pressing is spot building your deltoids. No, it's just more focus on them.

The OP doing close-grip bench pressing will only put more emphasis on his triceps, not his "inner pec" (which doesn't exist anyway).

Flies will not target your "inner" pec.
Decline will not target your "lower" pec.
Incline will not target your "upper" pec.

OP, put on a lot of weight, get your pressing exercises huge, then cut some body fat.
>> Anonymous
>>425579

You're a stupid noob, how about you learn something before you infect everyone with your stupidness.
>> Nomad
>>425584
cut him slack. hes half right... the explanation at least.. just not his final advise.
>>425542
this anon is right.
>> Anonymous
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>>425584

how about you lern2muscle
>> Anonymous
>>425584

SAY THAT TO MY FACE AND SEE WHAT HAPPENS!!!
>> Anonymous
>>425584

Lol, says the fag who can probably press 135 ten times thinking he's strong.

How about an explanation refuting my claims instead of saying UR WRONG LOL.
>> Anonymous
>>425596

What does your chart prove except that you're a stupid noob? So you disagree changing the angle of an exercise doesn't effect muscle fiber recruitment patterns?
>> Anonymous
not the same guy but...

How much do you have to bench before you're strong?
>> Anonymous
>>425611
2x your bodyweight is a starting point
>> Anonymous
>>425612

So there's no flat values that I can go by? I've been losing weight but at 250 my bench is sitting 225 5x5 currently.
>> Anonymous
>>425608

Whether it does or not, it doesn't mean you're going to target a specific area on your chest.

Do you honestly think that if, for example, you ONLY did flies that your "inner chest" area will gain significantly more muscle mass than the rest of your chest, essentially making your inner chest look like it's swoll while the rest of your chest is more flat?

>>425611

Meh, subjective. 100 pounds over body weight for 1RM is acceptably strong. Two times body weight is getting close to elite elite.
>> Anonymous
>>425620

Well to put it into perspective, I can do the same weight about 3x5 and I weigh 100 pounds less than you.

But it's all about experience, genetics, etc...
>> Anonymous
>>425622

>Whether it does or not, it doesn't mean you're going to target a specific area on your chest.

It does, this shit isn't subjective.

>Do you honestly think that if, for example, you ONLY did flies that your "inner chest" area will gain significantly more muscle mass than the rest of your chest, essentially making your inner chest look like it's swoll while the rest of your chest is more flat?

Wow, you're a stupid faggot. Don't put words into my mouth. The only way can win this argument is by making shit up, and it only makes you look pathetic.
>> Anonymous
>>425624

whats your squat faggot?
>> Anonymous
>Whether it does or not, it doesn't mean you're going to target a specific area on your chest.

>It does, this shit isn't subjective.

So explain then. Tell me how doing an exercise such as the decline bench press will specifically target your "lower" pectorals which will result in more growth/muscle mass in that specific area. Bonus points if you provide strict science on it.

>>425627

Again with the name calling. Winner. Still can't prove me wrong yet?
>> Anonymous
>>425629

315, fucker.
>> Anonymous
>>425633

lightweight bitch. come back when you break 400 5x5.
>> Anonymous
>>425649
come back when youre not some bloated powerlifter
>> Anonymous
>>425649

Come back when you can do 225 x 1.
>> Anonymous
>>425651
>>425650
>>425649
>>425633
Come back when you guys go to the gym for the first time.
>> Anonymous
>>425650

lol i'll fucking sit on you after i do some hill sprints. brb.
>> Anonymous
>>425654
so I can have all the overweight soccer moms look at me funny while i do my squatz?No thanks
>> Anonymous
>>425656
fuck that ill climb a tree that I hope you cant knock down
>> Anonymous
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>>425555

Oh lawdy, upper and lower abs, inner pecs? Are you fucking serious?
>> Anonymous
>>425631
>>425681

"Q: Is there really anything you can do to target certain areas of the pecs like upper and lower? For example, incline bench presses hit the "upper" pecs; dips and declines target the "lower" pecs. Any truth to those old bodybuilding beliefs?
abs

A: Actually, there is. Now, you will find some research that says that it's not true, but those studies were done with Radio Shack equipment and aren't reliable.

The truth of the matter is, there's a great percentage of electrical activity in preferential heads of the pectoralis. In other words, the clavicular (upper) portion will be recruited more during inclines, and the sternal (lower) portion will be recruited more during the decline bench press.
barbell

But it's a percentage of the contribution; certain exercises don't target one-hundred percent of the lower or upper pecs. So, the clavicular head still works somewhat during decline presses. The percentage of recruitment is merely shifted with certain exercises.

It's the same with biceps. When someone does incline curls, the long head of the biceps is more recruited, but the short head is still working.
barbell

Now, with chest work, the further the hands are up in relation to the center of gravity, the more the clavicular pectoralis is recruited. And the further the hands are near the center of gravity, the more the sternal pectoralis is recruited. So, theoretically, dips will recruit more of the sternal pectoralis than the decline press. In that way, you can think of the dip as an extreme decline press.
dips


All that said, there's no such thing as the middle or inner chest, so obviously that nonexistent area can't be recruited by flyes or pec deck. "

Faggots
>> Anonymous
>>425790

You're wrong.
>> Anonymous
>>425814

Yes, I'm sure you know more than Charles Poliquin. Faggot
>> Anonymous
>>425790

Again, go out and start doing decline as your only method of pressing. You can experiment for us.

And again, this does not mean you can TARGET specific areas of the chest, like you said people can. You are still working your entire chest, not just a specific area. I like how the article throws out the word "percentage" but doesn't even give a percentage. Chances are it's insignificant.