Inside chest

[Reggie_91]

I've been training for a while now and pecs are coming along nicely but something that I'm not happy with is the inside of pecs. Is there any way I can make them bigger using free weights?

[Boss Man]

Are you referring to a sort of cavity like are between the Pecs, because that's called something like Tunnel Chest from memory and is genetic, as it is basically just part of the Sternum, and I think a small layer of Fat.

It is genetic for a reasonable proportion of the worlds population, so if it's what you're referring to, you can't change it, except possibly with some kind of surgery, and that's not a reccommended thing.

[MrCheese]

Its probably genetic, but I've heard a mate doing more dumbell benching with the grip like a hammer curl, instead of the normal form. Able to bring the dumbells in closer, using more inner chest? Just a thought.

[Packard]

Cable flies will work the muscles of the inner pecs and I would try them.

[RickP]

Reggie, yes, genetics does play into the big picture to an extent, but not totally by any means. When I started I had no inner chest at all! You need to focus on upper chest movements. Incline Bench press, whether using a straight bar or smith machine you need to keep your hands a little further out than standard shoulder width. You want the bar to touch your upper chest... about an inch or two below your chin. Do three to four sets, but keep the weight managable... don't try to overdo it! Building the upper pecs will be your first goal. As your upper chest develops and adds some mass, you will start to see that inner separation I believe you are looking for. Cable flys as previously suggested will help, but their primary concentration is on the outer chest, not the inner. You would have to change the movement a bit to assure you focus the fly movement towards the inner chest vs the outer pecs. There are numerous other movements you then need to add to your routine to get what you desire... Hammer Strength has a plate loaded piece called the Iso-Lateral Wide Chest. If your gym has this peice...use it! Make sure you concentrate and focus on the inner chest when you push the bars together. Another really good movement uses the cable crossover machine... use the hand grip attachment...same one you would use for doing bicep curls. Each side of the machine would be set to the lower most position (right near the floor). Stand in the center of the machine with cables in each arm. Legs together. Start with a light weight. With your arms down at the bottom, palms facing inward towards your legs, start to bring the cables upward. Your arms will remain stretched out... do NOT curl them! Slowly start bringing the two cables together....while you turn your hands so that your palms face straight up. The top of the movement ends about eye level. Your arms should at this point be bent a little, about 30 degrees, but not like you were bicep curling. At the end point the two hand grips should be touching, palms straight up, and you should really feel the concentration on the inner chest. It has to be done correctly. I wish I had a diagram or video to show you but I do not right now. Another option if you don't have the Hammer machine mentioned above... a standard pec-dec.. one of the of the older ones with pads where you would normally place your forearms... instead of your forearms, place your HANDS on each pad, fingers pointing straight up, and push the arms together. This will focus the movements more towards your inner chest. There are many more specific and unique movements that will focus the attention to the goals you seek. What is your chest routine like right now?

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[swanso5]

just get bigger, the bigger your pecs the more shape they'll have, simple as that

even then it shouldn't be a great focus really

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