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Training discussion on Chest Problem, within the Bodybuilding Forum; Hey guys I've noticed a problem with my middle chest area. It seems not as developed as the rest. I ...


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Old 12-13-2005, 11:04 AM   #1
Chuck Norris
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Hey guys I've noticed a problem with my middle chest area. It seems not as developed as the rest. I did have shoulder survey years ago and it has limited my range of movement on my bench press to about a 90degree bend and thats all. cant really go past that or I get pains. Could that be the resaon why I'm having developement problems? Thanks

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Old 12-13-2005, 11:15 AM   #2
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Time to "Cross Over". Sorry to hear about your injury Walker, and yes i think it might have a bit of effect on your chest development if you cant get the full range of motion on your bench. Try cable crossovers and close grip presses, althouth the crossovers might pain that shoulder try them out anyway, anything with a close grip tends to hit the middle of my chest great. The girls like a fully developed chest;).


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Old 12-13-2005, 11:26 AM   #3
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Have you seen a physical therapist of any kind? I would recommend trying Yoga to help in healing and gaining back flexibility.
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Old 12-13-2005, 11:51 AM   #4
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Ok I'll try that. Yeah my routine right now just consist of incline bb bench, machine flys and decline db. I'll try out the cables. Haven't seen a therapist about it in a long time I'll look into yoga or something like that. Thanks bro
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Old 12-13-2005, 05:20 PM   #5
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Quote:
Originally Posted by Chuck
Hey guys I've noticed a problem with my middle chest area.
Hey dude, I feel your pain. Unfortunately, I've found that you cannot specifically target a portion or area of a muscle, only shift some emphasis on it. Your chest muscle operates as a whole. Running on this train of thought, can you flex your inner chest without flexing your entire pec? The answer is no. ;) Therefore, if you start getting into the mindset of using cables and the like trying to "isolate" your inner chest, you'll never grow.

Fortunately, your chest will grow as a whole as long as you continue to have faith in moving progressively heavier weight with compound lifts (ie. flat/incline/decline/whatever) If you continue to build the thickness of your chest, your deficiencies will iron themselves out.

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Old 12-14-2005, 06:01 AM   #6
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you can also try to add some variety to your chest routine. Add in some wieghted dips, and see how that effects the inner chest. It is one of the best overall mass building movements for the chest, and if you havent done them in a while they will spark some growth.

Mix it up and have fun with it

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Old 12-14-2005, 08:53 AM   #7
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Quote:
Originally Posted by 0311
Hey dude, I feel your pain. Unfortunately, I've found that you cannot specifically target a portion or area of a muscle, only shift some emphasis on it. Your chest muscle operates as a whole. Running on this train of thought, can you flex your inner chest without flexing your entire pec? The answer is no. ;) Therefore, if you start getting into the mindset of using cables and the like trying to "isolate" your inner chest, you'll never grow.

Fortunately, your chest will grow as a whole as long as you continue to have faith in moving progressively heavier weight with compound lifts (ie. flat/incline/decline/whatever) If you continue to build the thickness of your chest, your deficiencies will iron themselves out.
Intresting. well I let you know how it goes
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Old 12-14-2005, 08:54 AM   #8
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Quote:
Originally Posted by hrdgain81
you can also try to add some variety to your chest routine. Add in some wieghted dips, and see how that effects the inner chest. It is one of the best overall mass building movements for the chest, and if you havent done them in a while they will spark some growth.

Mix it up and have fun with it

Yeah I'll have to try out some dips thanks
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Old 12-14-2005, 10:32 AM   #9
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Quote:
Originally Posted by Peter Steele
Time to "Cross Over". Sorry to hear about your injury Walker, and yes i think it might have a bit of effect on your chest development if you cant get the full range of motion on your bench. Try cable crossovers and close grip presses, althouth the crossovers might pain that shoulder try them out anyway, anything with a close grip tends to hit the middle of my chest great. The girls like a fully developed chest;).


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Peter, I'll have to agree with you about the ladies liking a nice chest. As a female, its a huge turn-on to see a nice chest and hard body on a man But don't get me wrong, personality is just as big of a turn-on.
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Old 12-14-2005, 05:57 PM   #10
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Quote:
Originally Posted by Chuck Norris
Intresting. well I let you know how it goes
To add to what I originally posted. There are a lot of EMG studies done on which exercises are the best muscle stimulators per bodypart. The full study you can see by clicking here.

Now, as you'll notice, there is no studies done on inner chest, outer chest, upper right quad , ect. Reason being, it acts as one unit. If what some people say about working the inner chest holds true, then wouldn't there be a dedicated section to inner: close grip bench, cables, pec dec flyes, ect. Like I said before, no human alive can flex a certain section of muscle without flexing the whole thing. Just worry about heavy compounds for your chest. The bigger you grow it out, the less of a "problem area" you'll have.

Quote:
Originally Posted by 0311
Exercise/% EMG Muscle Stimulation

Pectoralis major:
Decline dumbbell bench press - 93
Decline bench press (Olympic bar) - 89
Push-ups between benches - 88
Flat dumbbell bench press - 87
Flat bench press (Olympic bar) - 85
Flat dumbbell flys - 84

Pectoralis minor:
Incline dumbbell bench press - 91
Incline bench press (Olympic bar) - 85
Incline dumbbell flys - 83
Incline bench press (Smith machine) - 81
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