You know that line between your pec muscles? Would you have thought that part of your chest could be shaped through proper workout? A lot men yearn for a narrower and more distinct "chest line". It doesn't only give them a more defined and perfectly-sculpted chest that they desire but it also boosts their male ego.
This chest line is commonly referred to as inner pecs or inner chest, but just to make things clear, this part is not a muscle. We have the pecs which consists of the upper and lower parts but there is technically no such thing as inner and outer pecs. That gap between the left and right pec muscles is the sternum - the necktie-shaped bone between the chest that supports our rib cage and stabilizes our thoracic skeleton.
Since hundreds and thousands of men are buckling down and going ballistic over "the dream chest", we're handing out 5 of the most effective ways on how to work inner chest - and fast. But before delving into that in detail, let us first explore a little bit more about the inner chest.
A lot of people ask this question; especially those who work their pecs and still find the chest line too outspread. Well, there are a few reasons why our inner chest gap is broad. The main reasons are (1) lack of mass, (2) genetics and (3) muscle tearing.
When you have no enough muscle mass yet, the inner chest can still be invisible. It's just like the boob cleavage in women, the flatter the twins, the lesser the cleavage you see. So if you have already started working out your pecs and they have already grown, chances are they're still small for your frame. The bigger and fuller your pecs get, the smaller and less noticeable the gap will be. Hence, a more defined inner chest. The good news is, there are efficient ways to fill this up. Common chest workout routine includes incline, flat and decline bench presses.
Another reason is probably out of tough luck: genetics. Some people are born with naturally wide sternum. And let's face it, anatomy is tricky to completely alter. If your sternum is genetically wide, meaning your pec muscles are immanently lodged wide apart and your connective muscular tissue just stops at a certain point. You can't really fill in whatever is not there to fill with. Thankfully, though, some experts say that certain workout techniques can still help minimize that gap's visibility.
For optimum muscular symmetry and proportion, working out both upper and lower parts of the chest is vital. I mean, would you want a big lower chest but a small upper chest? Some claims it looks saggy and weirdly uneven. How about great upper pecs and poorly developed lower pecs? Nuh-uh. I don't think so. Balance is the key. But for a more noticeable impact on your inner chest, the most beneficial workout would be those targetting your lower chest.
The lower chest encompasses the sternocostal head of the pectoralis major – the largest part of the muscle, which covers much of the bulk of the chest. It crops up from the humerus (upper arm) and attaches to the sternum where your "inner chest" is. So if you work out your lower pecs correctly, it means you're bulking it up and in due course defining your inner chest.
The best exercises for the lower chest that builds chest mass and "works out" the inner chest includes:
This doesn't mean you don't have to work your upper pecs. The upper pecs involves the clavicular part of the pectoralis major, arising from the upper arm to the clavicle or collarbone. Although not directly targeting muscles very near the sternum, shaping it up gives you not just the strong shoulders you covet but also an "armor plated" look that's just compellingly attractive. This in turn will give more oomph to your inner chest.
We have already established that isolating your inner chest is impossible. Building the pecs and bulking up especially the lower chest, however, help give you a well-defined inner chest.
You might wonder why this exercise is included when this is universally known to work the triceps. And you're right it does work the triceps. But with great concentration on slowlifting and really squeezing your pecs, you'll be surprised how this is building up your inner chest.
Incline dumbbell flys extremely work well on your pecs. This exercise hits hard on your upper pectoral region and builds the rounded tops of your pecs, making it look more massive and in due course makes your inner chest more noticeable.
This exercise works on the entire pectorals. The inner chest is optimally targeted when the arms are brought together so it is vital to isometrically contract your pecs during this process.
Standing crossover flys with cable put substantial focus on the inner pecs. Like other exercises, you should focus on your chest muscles and isometrically contract them as you execute the technique.
This technique doesn't only work your upper pecs but because of the inclined angle, it also places tension on the inner part of the chest.
This pushup variation is great for that ripped chest. What's even greater is that it only involves you and a resistance band, which means you, can do this anywhere!
You've probably encountered dozens of articles giving you exercises to isolate the "inner chest" but now that you know it's hogwash and you're already enlightened with a bit of pecs anatomy, you understand that your inner pecs just fills in over time and a well-balanced chest workout is your way to a sexy demarcated chest.
You can follow all of these techniques for a splendid result and a massive, sculpted chest or you can cherry-pick whichever are available and working for you. But remember that it's always safe to personally consult an expert fitness trainer so that he/she can tailor fit the exercises that will best suit your body type and achieve the look that you're aiming for.
I am Mike R.Bowen, founder of Fitness On The Weekend dot Com and my aim is to help busy people find time for fitness. We will give you actionable advice on how you can keep fit and healthy even on those busy days!
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