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Old 05-12-2010, 08:41 AM   #1
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Default Myth? Building The Upper and Inner Chest

Is it a myth, or can you build up your upper and inner chest thickness with specific exercises?

What say you?
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Old 05-12-2010, 08:44 AM   #2
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I certainly hope so because those are my weak areas
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Old 05-12-2010, 09:07 AM   #3
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When I do incline presses I can feel my upper chest more engaged.
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Old 05-12-2010, 12:44 PM   #4
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Its up to genes for the shape of muscles.

Also, the muscle fibers/heads of the chest, are going from the shoulder joint to clavicle and sternum etc, in a someway horizontal line if you know what I mean, so there can't be contracted the one edge of the fibers, for example the fibers near sternum or clavicle ("inner" chest) and the others near shoulder joint ("outer" chest), stay inactive.

With specific exercises and angles, you just emphasize areas (for our example upper chest, not inner or outer), and not isolate them from the whole muscle group.
Also its important to use angles, not so only for emphasizing, but to work the body and the strengths of it, in all planes (superior vertical like overhead pressing/vertical pull ups, incline like incline pressing/angled pull ups, horizontal like flat bench/horizontal row, decline like decline pressing/45 degree row and inferior vertical like dips/upright row for example)

Thats what I believe and my opinion.

So for me its a myth for the inner or outer chest thickness (there is no inner/outer heads for chest, just clavicular, sternal etc or if you want, upper, medial, lower), but not exactly myth for emphasizing particular heads of a muscle.
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Old 05-12-2010, 03:05 PM   #5
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Quote:
Originally Posted by BRaWNy View Post
Its up to genes for the shape of muscles.

Also, the muscle fibers/heads of the chest, are going from the shoulder joint to clavicle and sternum etc, in a someway horizontal line if you know what I mean, so there can't be contracted the one edge of the fibers, for example the fibers near sternum or clavicle ("inner" chest) and the others near shoulder joint ("outer" chest), stay inactive.

With specific exercises and angles, you just emphasize areas (for our example upper chest, not inner or outer), and not isolate them from the whole muscle group.
Also its important to use angles, not so only for emphasizing, but to work the body and the strengths of it, in all planes (superior vertical like overhead pressing/vertical pull ups, incline like incline pressing/angled pull ups, horizontal like flat bench/horizontal row, decline like decline pressing/45 degree row and inferior vertical like dips/upright row for example)

Thats what I believe and my opinion.

So for me its a myth for the inner or outer chest thickness (there is no inner/outer heads for chest, just clavicular, sternal etc or if you want, upper, medial, lower), but not exactly myth for emphasizing particular heads of a muscle.
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Old 05-12-2010, 03:46 PM   #6
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One day I hope to see my inner and upper pecs to find out

In the mean time I do exercises to cover all the bases.
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Old 05-12-2010, 05:25 PM   #7
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i believe it to be true fo sho. i can tell by where it hurts in the DOMS from different exercises that it does. if i don't do incline my upper chest is not sore but if i do especially with dumbbells i will feel it in two days guaranteed. i also believe the more you emphasize the squeeze on the muscle at the top of the movement of DB presses the more you will develope that ripped look in the inner portion of the chest........there's my thoughts.
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Old 05-13-2010, 06:32 AM   #8
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Brawny has a good point about the inner and outer. But i can visually tell when i have finished my flys, my mid chest has that fiber look to it and much more pumped than not having done them.

Upper and lower forsure can be targeted. I used to only perform flat and decline benching, after cutting declines for incline i noticed a big difference in bringing up my upper chest. Especially when the inclines are dumbbells
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