How do you excercise the 'center' of your chest.

[Ratiko Malodic]

How do you excercise the 'center' of your chest.

[Purple Haze]

Your chest is only divided into 2 parts the sternum and chavicle or whatever the fuck they are called, which are lower and upper part BUT If you bench slowly with a closer in a controlled manner (not close grip though else that becomes a tricep exercise) on the barbell bench you can hit the "inner" chest more.

[doubl3]

yea, pectoralis major and minor ..close grip bench presses would be the best for the "inner" chest like Haze said, you feel a nice contraction when you do that one too ..most exercises are gona use other muscles as a helper tho, basically ..why JUST the center tho? ..dumbell flys would be good too, hell a lot of them would but hey ..

Originally Posted by Purple Haze

Your chest is only divided into 2 parts the sternum and chavicle or whatever the fuck they are called, which are lower and upper part BUT If you bench slowly with a closer in a controlled manner (not close grip though else that becomes a tricep exercise) on the barbell bench you can hit the "inner" chest more.

also to point out about the close grip bench press.

if you want a close grip to work the chest always use the close grip on FLAT bench...

if you want the triceps to be worked use it on decline....

I still believe the best excersice to hit that inner chest is the dumbel flyes...and upper chest excersices....like incline.

[RedIye]

Fly's

[identity-X]

do cable crossovers or hit the pec deck

[Snikka]

yeah cable crossovers a nice.


also, bodyweight shits like diamond pushups and slide pushups will work inner chest.

[UnbrokeN]

what are diamond push ups

[Snikka]

set yourself up in a normal pushup position or with your legs up on a chair or what not.

then put your hands in the center of your chest and make a diamond with your thumbs and pointer fingers.. kinda like what DDP or Jay-Z do, and do pushups.

[UnbrokeN]

ty ill try them

[Skrybe]

We used to do those in wrestling practice. 'Cept we'd start hunched back, on our toes, and we'd dip forward with the push-up, then come back up to the regular diamond position. Good stuff.


I was such a god back then .... *sigh* But I'm getting close to that now. Maybe even surpassing it, I think.

Originally Posted by Skrybe

We used to do those in wrestling practice. 'Cept we'd start hunched back, on our toes, and we'd dip forward with the push-up, then come back up to the regular diamond position. Good stuff.


I was such a god back then .... *sigh* But I'm getting close to that now. Maybe even surpassing it, I think.

hindu push ups// thats what you did.

[Ratiko Malodic]

I don't go to the gym. Thanks for the other methods though.

[Skrybe]

Originally Posted by VishTaphney

hindu push ups// thats what you did.

Ahhh ... thanks. We just called em diamond pushups. LOL