Inside Chest development

Reptile8030 · Jan 9, 2006

I'm in season right now, but for future reference I was wondering how I can develop the inside of my chest more, like the space in between pecs, I usually do dumbbell flys, cable crossovers, and machine flys, I know good ol' pushups work wonders too, I usually do 3 sets of 8-12 reps, but I was wondering if there are any other lifts that would help more?

Glen Whitestone · Jan 9, 2006

Thats about it man, but just tweak your workout. If you seriously lack upper chest start off with cable cross overs, then go to bench. Try drop sets, hold a few reps for as long as you can, that's all. Try push ups but throw your one hand up on a step or something to elevate it about 4 inches off the ground, do the movement like normal and then change the elevated side. This really works for me.

ChuckaZulu · Jan 9, 2006

Pre-Contest I would do what I call "Haney Flyes". I saw him doing them in a video and statred using them. I noticed a marked improvement in my inner Pec's.

Using DB's on a bench with a 30* incline.

Start in a deep Pressing Position

Turn your hands inward throught the pressing motion. Thumbs should be facing out at the top.

Go deep and wide into the negative position.

This needs to be done all in one motion (no hesitation). Start light.

You'll definitely feel these if done correctly.

mikeswift · Jan 9, 2006

ChuckaZulu said:
Pre-Contest I would do what I call "Haney Flyes". I saw him doing them in a video and statred using them. I noticed a marked improvement in my inner Pec's.

Using DB's on a bench with a 30* incline.

Start in a deep Pressing Position

Turn your hands inward throught the pressing motion. Thumbs should be facing out at the top.

Go deep and wide into the negative position.

This needs to be done all in one motion (no hesitation). Start light.

You'll definitely feel these if done correctly.

So Chuck if I'm reading these right- is it similiar to doing Arnold presses in that you start with thumbs pointed in and finish the rep with your thumbs pointed out?

ChuckaZulu · Jan 9, 2006

Exactly, but the DB's are almost touching at the top.

He may have stold them from Arnold...

saudades · Jan 9, 2006

Don't forget to squeeze the contraction at the top and stretch at the bottom when doing the flye movements. That alone has accelerated my gains.

mikeswift · Jan 9, 2006

thanks bro I will try these next chest day,

Arnold presses are seated shoulder presses that you rotate your hands throughout the movement. So it sounds like Haney just applied the same principle to these

Reptile8030 · Jan 9, 2006

thanks fellas

ChuckaZulu · Jan 9, 2006

mikeswift said:
thanks bro I will try these next chest day,

Arnold presses are seated shoulder presses that you rotate your hands throughout the movement. So it sounds like Haney just applied the same principle to these

I'll have to dig the tape out. It's on VHS, dated back in the 80's, LOL.

Big A · Jan 14, 2006

Get ont he pecdeck machine. Put the seat on the lowest possible setting, so when you are in th emachine, your elbows are at level with your head.
Arch your back and put your chin into your chest. Do the reps this way, with a 3 second negative.

Inside Chest development

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