|
2007/10/19, 12:18 AM
is there any excersises that i could do to work on my middle pecs so to speak. like my pecs towards my arm pits are big but more as you go towards the center of my chest they get smaller. i do bench press and flys is there something that works more the middle of your chest
|
|
|
|
2007/10/19, 02:57 PM
narrow your grip when you bench. Put your hands right next to each other when you do push-up's. Wider grip engages the outside, narrow grip engages the inside.
--------------
\"We must be the change we wish to see in the world\" - Ghandi
|
|
2007/10/19, 07:30 PM
Hmm.. learn something new everyday. I've read many articles that link varied grip to engaging inner/outer pectorals, and I don't want anyone to think that I'm just making up advice and throwing it out there. I agree narrowing your grip engages triceps more, but it also engages the central and inner pecotrals. I *respectfully* disagree with your all or nothing verdict of my previous post. Here are a few sites to look over.
www.mensarticles.com/health/42-42.html
www.davedraper.com/article-43-upper-chest.html,
www.fitstep.com/Misc/Newsletter-archives/issue31.htm#2,
Lastly: http://www.naturalolympia.com/frameset_trainingtips_0204.html
"The bench press is one of the premier exercises for developing the central part of the pectorals. However, the bench press can affect other areas of this muscle depending upon the execution of the movement. If the hands are positioned wider than shoulder width on the bar, the outer pectorals and front deltoids will be most affected. If the hands are positioned in a more narrow position on the bar, the central area of the pecs and the triceps will be more stimulated. If the bar is lowered to the collarbone instead of further down on the chest, the upper pecs will be affected more than the lower pecs."
--------------
\"We must be the change we wish to see in the world\" - Ghandi
|
|
2007/10/21, 12:16 PM
The first link is about training UPPER chest, and the second one is about posting photos. The last two need lessons in biomechanics.
Upper and lower chest are different muscles, however, inner and outer are not. Your chest muscles run laterally, therefor it is impossible to engage the "inner chest" more than the "outer chest".
Think of your muscles as a rubber band running laterally. If only one side of the rubber band contracts, the rest will just stretch to compensate. Therefor, in order to illicit movement at a joint, you must tense the whole muscle, or the whole band. Make sense?
--------------
SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
|
|
2007/10/21, 02:22 PM
Thank you, wrestler125, for critiquing the sites. I always appreciate your assessments of info. What would be your suggestion for some moves to help build the definition that metalofhonor is looking to get?
--------------
\"We must be the change we wish to see in the world\" - Ghandi
|
|
2007/10/21, 11:15 PM
Honestly, there is not much he can do. He may be genetically predisposed towards developing muscle at the "outer chest", but sadly, there is nothing he can do to control this. No one likes to hear it, and I don't like to say it, but there are some things we can't control.
The only thought I have, rereading his post, is that he might have a problem with overdeveloping his anterior deltoids as opposed to his chest. I'd recommend trying to squeze the bar together when pressing, and focusing on flat and decline, as well as reducing shoulder work (front raises, overhead, incline press, etc.)
--------------
SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
|
