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01.08.2012

Best exercise for inner chest development, alternating shoulder press and twist - .

Author: admin
Building up the inner portion of your chest is an important step in achieving well-rounded development that really gives your pecs that thick, defined and “separated” look. However, if you take a look at the anatomy of the pectoral muscle and the way in which the fibers run, you’ll see that it’s actually not possible to specifically isolate the inner chest without also hitting the middle and outer fibers with the same amount of overall stimulation.
The clavicular fibers originate on the upper arm and attach onto the collarbone (this portion is typically referred to as the “upper chest”), while the sternocostal fibers also originate on the humerus but attach onto the sternum (this portion is typically referred as the “lower chest”). In terms of targeting specific areas of the chest for increases in size, however, this is really all that you have control over.
You can’t isolate or shift more emphasis onto the “inner chest” for the simple reason that there really is no such thing. It doesn’t matter what specific exercises, angles or training techniques you use; if you want to stimulate the “inner pecs”, then the “middle” and “outer” portion of those fibers must also fire as well. This doesn’t mean that you can’t build inner chest muscle, it just means that you can’t specifically target this area of the pecs at the exclusion of other areas.


In other words, in order to build inner pec mass, you simply have to focus on building your entire chest as a whole. But trying to employ so-called “advanced” techniques to somehow get a better “squeeze” on your inner chest and gain more size specifically in this area is really just a waste of effort, and may even have potentially negative effects if it distracts you from the basic, proven chest exercises that pack on overall size in the most efficient way. The only possible factor to take into account here is that, since the lower sternocostal fibers attach onto the sternum, building up these fibers will likely have a more noticeable impact on your inner chest gains. However, this is basically a redundant point, since the sternocostal fibers make up the vast majority of your total pec mass anyway and should be treated as the focal point of your chest training routine regardless.
Stop worrying about your “inner” or “outer” chest and just focus on maximizing your overall chest gains as a whole through proper exercise selection, form and progressive overload.
If you want to learn how to add size and thickness to your entire chest in the most effective way, make sure to check my recommend sequence of the 3 best chest exercises as well as these 4 chest training tips to help you see the fastest gains possible.
Sean Nalewanyj is a best-selling fitness author, natural bodybuilder and success coach who has been publishing science-based, no B.S muscle building and fat loss information online since 2005.


As your chest gets bigger and stronger over time, your inner pecs will also grow along with it. For that reason, the best inner chest exercises would technically be any type of press or flye performed at a flat or decline angle. Decline dumbbell press, standing cable flys (pulling from high to low) and decline flys (place a decline bench between a cable stand) will be your top exercises.



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