On my Chest workout, what can I do to put muscle in the middle area of my chest?
January 24th, 2010 | by admin |The part that seperates my two Pecs? I have been working out for about a month and can already see my pecs getting bigger but the area inbetween is nothing but skin and bone.
Also what does the Decline bench workout do differently than Incline and normal bench?
To get a fuller inner chest area and get good pec development requires you to hit your chest from different bench angles, with varying grip positions and using both barbells and dumbbells as well as some cable moves.
To target the inner chest perform close-grip barbell moves. These also work your triceps and the bench angle does not really matter. Do cable and machine single-joint exercises in which your hands come together as well, crossing them over emphasises this effect.
Here are some exercises that target the middle chest:
*Flat-Bench Dumbbell Press. Lie face up on a flat bench and hold the dumbbells just outside your chest. Press up to full arm extension without locking your elbows. The dumbbells should almost touch. As you lower the dumbbells, your elbows should point out to your sides. Keep the weights close to the sides of your chest at the bottom and dont let them get too low. You could substitute this with a close-grip barbell bench press from time to time.
*Pec-Deck Machine. Remember to set the seat so that your elbows and shoulders are in the same horizontal plane for maximum benefit.
*Flat-Bench Cable Flye. Set a flat bench between the cable crossovers in your gym. Get someone to hand you the handles. Bring the handles up in an arc. Keep your elbows slightly bent throughout. Adjust your body to ensure your shoulders align with the cables’ pulleys. Allow the weights to pull your arms out wide, but don’t overstretch your shoulders. Pull the handles together, and squeeze your chest hard. If you cross your hands a few inches, you recruit your inner pecs more, especially when holding the peak of contraction for a count. Alternate which hand is above the other from rep to rep or set to set to ensure balanced development.
* Wide-Grip Bench Press. Using a wide grip reduces the range of motion and puts more muscular stress on the pecs, especially the outer-middle region as well as the shoulders. If you have never done wide-grip benches, don’t go too wide to quickly.
Generally speaking, incline bench chest work hits the upper chest, the higher the angle, the higher on the chest the move hits, but the more the front deltoids kick in. Decline moves offer the shortest range of motion and target the lower portion of the chest.
Flat benches work most of the chest fairly evenly. Adjusting the way you perform exercises emphasises different areas, examples above are the close-grip barbell bench press and the wide-grip bench press, on a flat bench.
Tags: Arm Extension, Barbell Bench Press, Barbells, Cable Crossovers, Chest Area, Chest Press, chest workout, Contraction, Decline Bench, Dumbbells, Flat Bench Dumbbell Press, Grip Positions, Horizontal Plane, Inbetween, Inner Pecs, Maximum Benefit, Nothing But Skin, Pec Deck Machine, Skin And Bone, Triceps
By Stillthere on Jan 24, 2010
I only do flat bench I really think that decline and incline are a waste of time. Flat bench hits the pecs and all the ares around.
References :
By vamsiutpala on Jan 24, 2010
I think, by design of human body, no one can grow musle over the bone in the middle of the chest.
But you can work out your chest such that the bone area looks like a thin valley between muscular pecs.
When you do push ups, instead of placing yout palms apart, join the palms together such that
tips of the two index fingers touch each other
tips of the two thumbs touch each other
Together, the four fingers should form a triangle
Do not spread apart other fingers.
This position will help you work the chest muscles closer to the center bone.
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References :
By tree_mendous on Jan 24, 2010
To get a fuller inner chest area and get good pec development requires you to hit your chest from different bench angles, with varying grip positions and using both barbells and dumbbells as well as some cable moves.
To target the inner chest perform close-grip barbell moves. These also work your triceps and the bench angle does not really matter. Do cable and machine single-joint exercises in which your hands come together as well, crossing them over emphasises this effect.
Here are some exercises that target the middle chest:
*Flat-Bench Dumbbell Press. Lie face up on a flat bench and hold the dumbbells just outside your chest. Press up to full arm extension without locking your elbows. The dumbbells should almost touch. As you lower the dumbbells, your elbows should point out to your sides. Keep the weights close to the sides of your chest at the bottom and dont let them get too low. You could substitute this with a close-grip barbell bench press from time to time.
*Pec-Deck Machine. Remember to set the seat so that your elbows and shoulders are in the same horizontal plane for maximum benefit.
*Flat-Bench Cable Flye. Set a flat bench between the cable crossovers in your gym. Get someone to hand you the handles. Bring the handles up in an arc. Keep your elbows slightly bent throughout. Adjust your body to ensure your shoulders align with the cables’ pulleys. Allow the weights to pull your arms out wide, but don’t overstretch your shoulders. Pull the handles together, and squeeze your chest hard. If you cross your hands a few inches, you recruit your inner pecs more, especially when holding the peak of contraction for a count. Alternate which hand is above the other from rep to rep or set to set to ensure balanced development.
* Wide-Grip Bench Press. Using a wide grip reduces the range of motion and puts more muscular stress on the pecs, especially the outer-middle region as well as the shoulders. If you have never done wide-grip benches, don’t go too wide to quickly.
Generally speaking, incline bench chest work hits the upper chest, the higher the angle, the higher on the chest the move hits, but the more the front deltoids kick in. Decline moves offer the shortest range of motion and target the lower portion of the chest.
Flat benches work most of the chest fairly evenly. Adjusting the way you perform exercises emphasises different areas, examples above are the close-grip barbell bench press and the wide-grip bench press, on a flat bench.
References :