File :-(, x, )
Pecs Anonymous
Here is a quick picture I threw together for some answers. (pic is not me)

I have been working on my pecs for quite some time now, and I have built the outsides of the muscles up really well, they are huge. However the interior of my pectoral muscles are almost as flat as a pancake!

I have marked in green what I have already built up to perfection, and in red what is still very flat on my chest.

How do I correct this problem? What exercises should I focus on to build up the interior of my pectoral muscles?

Again, pic is not me.
>> Anonymous
OMG IS THAT YOU?!?!/1/
>> Anonymous
Sorry brah, you can't spot train muscles.
>> Anonymous
mmmm, watermelon.
>> Anonymous
youre genetically blocked
>> Anonymous
>>438083
So there is no specific exercise that targets the pecs as a whole, rather than the exterior of the muscle?
>> Anonymous
>>438086
I may very well be. They don't look hideous, just a little off compared to the next guy.
>> Anonymous
>>438084
Hahaha
>> Anonymous
>>438084
lol
>> Anonymous
you need to do the one with dumbells where you lie on your back and from arms outstretched on floor raise them to in front of you. dunno the name, look on that exercise site erx.net or something
>> Anonymous
>>438098
>>438093
>>438084
sure is samefag
>> Anonymous
>>438101
no, 93 was me
>> Anonymous
>>438101
you lose dipshit
>> Anonymous
>>438101
Anon is incorrect,>>438084is op.
>> Anonymous
>>438087

It is just genetics. What exercises have you been doing?
>> Anonymous
     File :-(, x)
>> Anonymous
>>438099
Chest flys?
>> Anonymous
>>438110
Thank you anon, you never fail to deliver.
>> Anonymous
     File :-(, x)
>>438110
FUCK i thought thta shit was more of a shoulder excersize, i do it on my shoulder day and not my tricep/chest day

WTF
>> S.T.A.L.K.E.R. !3GqYIJ3Obs
>>438143
it is a shoulder excercise

OP:
what you should be doing is incline DB press
(or incline bench)

DECLINE = lower pec
FLAT = lower and mid pec
INCLINE = upper pec
>> Anonymous
>>438083

Poliquin says you're wrong:

http://www.t-nation.com/free_online_article/sports_body_training_performance/question_of_strength_au
gust&cr=

The Parts of the Pecs

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.
>> gay
>>438151
hey dipshit, the article proves he's right
>> Anonymous
     File :-(, x)
>>438149
yes
>> Anonymous
>>438158

You don't know how to read faggot. 438083 says you can't spot train muscles. Poliquin says you can. He also says no such thing as interior and outer pecs. So OP, 438083, and you are both retards.
>> gay
>>438200
read the article again

there's a big difference between spot training and group targeting. Different movements target different muscle group, not specific area in that group.

SAGE
>> Anonymous
>>438208

You're a retarded faggot. Spot training muscles and spot reducing fat are different. Spot training muscles = group targeting. Way to backpedal, coward.

sage
>> Anonymous
>>438151
>>438200
>>438208

http://fitness.scoobysworkshop.com/shaping.htm
Scooby would never lie.
All the bodybuilding magazines give exercise routines work the lower pec to give that massive drooping slab of pectoral muscle or an exercise routine that works the bicep peak to give that Mount Everest-like like peak. The truth is you cant shape muscles, you can only make the whole muscle bigger or smaller. A muscle is just like a rubber band, it provides a pulling motion between its two attach points. You can make that muscle bigger or smaller with exercise but you cant change its shape any more than you can make a rubber band bigger in one particular spot by pulling it in a special way. So why are some people's biceps shaped like fish and others like baseballs? Unfortunately, its genetics and there isn't a whole lot you can do about it. What you can do though is come up with isolation exercises that can exercise one muscle and make it bigger while leaving the surrounding muscles unchanged. If you want a big lower chest then what you have to do is train hard to add a couple of pounds of muscle to your chest then let gravity pull it downward.
>> Anonymous
>>438687

Sorry guys; I would take scooby's knowledge over any one else.
>> Anonymous
>>438690

Why is my upper chest sore after incline bench and the middle after regular bench?
>> Anonymous
>>438084

first thing i thought of lol
>> Anonymous
>>438707

?
>> Anonymous
>>438725

>>438707
was a response to

>>438687

If there's not such thing as upper chest, why do different parts of my pecs get sore of different exercises?
>> Anonymous
>>438110
>>438160
SAUCE for these diagrams??
>> Anonymous
there's an upper and lower chest - just not an INNER AND OUTER. you can make the upper or lower fibers grow more or less, but the fibers run ACROSS your chest horizontally. you can't grow the inside our outside part of the fiber, just the whole thing.
>> Anonymous
>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.

look @ OP's pic. this is what he is trying to do, get 'inner pec' development.
>> Anonymous
CABLE CROSSOVERS
>> Anonymous
Move off of the bar bench press. Time for some Dumbbells.

Flat dumbbell bench with a curl at the top
-Move the dumbbells down as if you were benching. On the up motion rotate the dumbbells when near the top. This will add more resistance to the inside of the chest.

Dumbbell Flies
-Inclined or flat bench. Hold dumbbells out with a bend in the elbow (DO NOT lock your elbows at any point). Take the dumbbells outward and then bring them back up to the start position
>> Anonymous
ok. its been stated over 9000 times

you cant train your fucking inner chest

There is the clavicular head
http://www.exrx.net/Muscles/PectoralisClavicular.html

and the Sternal head
http://www.exrx.net/Muscles/PectoralisSternal.html

to hit the clavicular head with more stress, use incline bench press

To hit the sternal Head with more stress, use decline.

if you want mass on your "inner chest", then trian your whole goddam chest, cause thats the ONLY fucking way to do it.

So much cancer is hitting fit these days. Its horrible.
>> Anonymous
>>438777

yes but they are not perfectly horizontal and working your upper chest will get you a more fulfilled look.
>> Anonymous
>>438836
FINALLY I HAVE LEARNED SOMETHING NEW ON /fit/. LURKING REALLY PAYS OFF.
>> Anonymous
>>438836
this is the truth, you answer is bigger fucking pecs, especially clavicular head
>> Anonymous
>>438836
good post. I think the issue for a lot of new lifters is their poor form causes them to rely too much on the deltoids and clavicular head.
>> Anonymous
>>438687

Scooby is a fucking joke. He's not the man. Let gravity pull your muscle down? GRAVITY?!? LOLOLOLOLOLOLOLOL
>> Anonymous
agreed with the above post. Keep lifting hard and in time the line in the middle of your chest will appear. I had to wait till I was benching my body weight (75kg) to have the faintest definition in my middle chest.
>> Shawn Eater !DboU7yuujg
>>438687

Hahaha. I love that analogy. Like fish and baseballs.
>> Anonymous
>>439090

That was a joke you fucking inbred retard.
>> Anonymous
>>438707
because that other guys a fucking gaffoty dumbass

you have two pec muscles, the major and minor
incline and decline work different ones

you know that horizontal line that bodybuilders have going across their pecs? that line divides the upper (major) pec from the lower (minor) pec
>> Anonymous
>>439917

Quit apologizing for your failure of an idol. He meant it in all seriousness. Scooby over Poliquin? I can't believe retarded faggots like you exist
>> Anonymous
>>438110
>>438160

where are these motherfuckers from?
>> Anonymous
>>440391
it's OC i drew for my human figure class at ITT tech
>> Anonymous
     File :-(, x)
OH LAWD IS DAT SUM WATERMELONZ
>> Anonymous
>>440434
can't unsee
>> Anonymous
>>440434
im surprised it took someone this long to post that
>> Anonymous
>>440437
see
>>438084
>> Anonymous
     File :-(, x)
>>440434
>> Anonymous
>>440442
YOU SICK FUCK
>> Anonymous
Lol @ "perfection"

yes, sir, you surely are the model for physical perfection lol
>> Anonymous
     File :-(, x)
>>440448