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  1. #1
    Jessica Alba's booty call thrice911's Avatar
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    looking for chest exercise
    im looking for a new chest exercise for the upper middle portion of my chest. any help would be much apprecited

  2. #2
    Novice Another_airon's Avatar
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    Hi Thrice, there's a ton.

    Let me google that for you

    Best of luck.

  3. #3
    Amateur Bodybuilder
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    super-set dumbbell press with flyes, that will get your chest pumping but don't do it every week otherwise you'll get too used to it. Also I make my flyes real slow going down so it feels like my chests on fire then faster raising.

  4. #4
    Junior Bodybuilder BeastinTheEast's Avatar
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    Slight incline Dumbbell press, press up and towards your head. Then move to slight incline same you used for pressing cable flys, you get the advantage of a cross over without any cheating and you can focus more on your chest. Try the 10x10 method at first to get the feel of that section of your chest. 10 x 10 is you pick a weight you can get 15 reps with and do 10 sets of 10 reps with 30 seconds rest. The pump is CRAZY too.
    Mr P, magicgreen and Megarity like this.

  5. #5
    chains
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    Reverse grip, little wider than shoulder on a flat bench. This is the most recent and well researched.
    Look for the study and the video on YouTube.

  6. #6
    Junior Bodybuilder Live2Train's Avatar
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    Incline Champagnes are the best for what you are looking for. Check in the Live2Train bulking routine and it will explain how to do them. It's unreal how well it works.

  7. #7
    Amateur Bodybuilder
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    there's no such thing as upper middle and lower or inner pec muslces.... it is all one muscle: just work your chest man, it will grow and become proportional over time. flies and bench, flies and bench.

  8. #8
    jonior bodybuilder jon emberlin's Avatar
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    Quote Originally Posted by thrice911 View Post
    im looking for a new chest exercise for the upper middle portion of my chest. any help would be much apprecited
    Decline pushups should help you out bro. I like the close grip pushups to finish off chest day!!

  9. #9
    Steroidologist clsmth700's Avatar
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    cable chest flys set with cables higher up

  10. #10
    Jessica Alba's booty call thrice911's Avatar
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    thank you guys was just looking to change things up

  11. #11
    Amateur Bodybuilder Diced's Avatar
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    set the bench on 30 degree angle for ur incline DB press, db pullovers aswell just watch the ROM make sure its short try take the lats out of the movement as much as possible . get that heart happening !
    Diced

  12. #12
    Jessica Alba's booty call thrice911's Avatar
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    Quote Originally Posted by Diced View Post
    set the bench on 30 degree angle for ur incline DB press, db pullovers aswell just watch the ROM make sure its short try take the lats out of the movement as much as possible . get that heart happening !
    Diced
    not good with acronyms what is rom

  13. #13
    Moderator Mr P's Avatar
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    Quote Originally Posted by BeastinTheEast View Post
    Slight incline Dumbbell press, press up and towards your head. Then move to slight incline same you used for pressing cable flys, you get the advantage of a cross over without any cheating and you can focus more on your chest. Try the 10x10 method at first to get the feel of that section of your chest. 10 x 10 is you pick a weight you can get 15 reps with and do 10 sets of 10 reps with 30 seconds rest. The pump is CRAZY too.
    this^^^^ btw work your upper chest 3 x a week

  14. #14
    Jessica Alba's booty call thrice911's Avatar
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    so you recommend chest three times a week so like mondays wed and fri so you can rest

  15. #15
    THE CHAMP IS HERE D-Cal's Avatar
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    I just stick to incline DB press flat DB press and weighted dips, doess the job for each part of my chest, nice and simple

  16. #16
    Junior Bodybuilder BeastinTheEast's Avatar
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    I recently just tried full decline cable fly..WOW literally the best pump I've ever gotten no press can touch it as far as how much blood was in there. Cable flys are amazing! I also tried that reverse grip dumbbell bench press, pretty awkward at first but i think it really is subjective to the individual because people all have different insertion points to the humerus/tie in and clavicle/etc etc. I'm gonna have to give those dumbbell champagne presses a shot i see a lot of people doing those. Cool thing would be you could create more tension by pushing the dumbbells together...Hmmmm i like

  17. #17
    Junior Bodybuilder Live2Train's Avatar
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    Quote Originally Posted by BeastinTheEast View Post
    I recently just tried full decline cable fly..WOW literally the best pump I've ever gotten no press can touch it as far as how much blood was in there. Cable flys are amazing! I also tried that reverse grip dumbbell bench press, pretty awkward at first but i think it really is subjective to the individual because people all have different insertion points to the humerus/tie in and clavicle/etc etc. I'm gonna have to give those dumbbell champagne presses a shot i see a lot of people doing those. Cool thing would be you could create more tension by pushing the dumbbells together...Hmmmm i like
    Bro, you will love the champagne dumbbell presses. The blood will be flowing for sure. Just be careful not to let the dumbbells slip, because it will hurt like hell when your fingers get smashed. I always say if you can't do at least 60's or better to use hexagon dumbbells so they go together without easily slipping like a dumbbell with few plates will do. I do them on incline and flat and they are awesome at building the chest. Let me know what you think of them. Remember it's a gradual tilt towards the top. Don't just press them up and tilt when you get to the top, and come back down so the dumbbells are flat (parallel to the chest).

  18. #18
    Jessica Alba's booty call thrice911's Avatar
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    i tried them last night at the gym and did exactly what live2train said not to do and smash my finger. hurts like hell

  19. #19
    Junior Bodybuilder Live2Train's Avatar
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    Quote Originally Posted by thrice911 View Post
    i tried them last night at the gym and did exactly what live2train said not to do and smash my finger. hurts like hell
    LMAO, I know your pain bro. I have done it as well that's why I explain to people that unless you are doing dumbbells with enough plates to do it with the hexagon or rubber dumbbells. It hurts like a SOB, but it's a damn good exercise for chest growth.
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  20. #20
    Rookie Cork's Avatar
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    Quote Originally Posted by donjob View Post
    there's no such thing as upper middle and lower or inner pec muslces.... it is all one muscle: just work your chest man, it will grow and become proportional over time. flies and bench, flies and bench.
    ^^^^ This.

    I don't know how you guys think you are managing to isolate 1 minor part of your chest.

  21. #21
    Junior Bodybuilder Live2Train's Avatar
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    Quote Originally Posted by Cork View Post
    ^^^^ This.

    I don't know how you guys think you are managing to isolate 1 minor part of your chest.
    First of all, you have the pectoralis major and the pectoralis minor unless you're somehow different than the rest of us. Muscle fibers DO NOT span the entire length of a muscle, as one single muscle fiber. Muscle fibers are actually segmented and joined with other muscle fibers/segments to form a long ensemble that will eventually link both attachments together.
    Each strip/segment of a muscle fiber is selectively linked to its own set of motor axons. This means that not only are muscle fibers really divided into shorter segments aligned in series, BUT THAT EACH SEGMENT HAS ITS OWN SOURCE OF ACTIVATION. You can't isolate say the inner chest, but you can emphasize the inner chest. In the Muscle and Fitness magazine [september 29, 2008 - Page 200] There is an interview with Phil Heath the man himself. He clearly states that he used the ISO press machine and cable cross-overs to fill out his inner chest. He mentions that the key is to squeeze through the entire movement and you can feel it in the middle chest. I would love for you to tell him that he is full of shit. Also, Charles Glass one of the top trainers in the entire world has videos where he talks about the "inner chest". So yes, you can tear more muscle fibers in different parts of the chest with different movements. Have you even done any research to back up this claim, or do you just post shit to post it?

  22. #22
    Amateur Bodybuilder
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    when people talk about working the inner chest 9 times out of 10 they are referring to speration or shaping it somehow. that's just simply genetics, all you can do is make it bigger and harder. yes some exercises will emphasize a certain part of a muscle, but you're just breaking that part of the muscle down for it to grow, hence bigger. absoloutely nothing you can do about shape or seperation, that all has to do with muscle insertion which is all genetics. different from person to person. you may do decline flies and say "wow, i really felt that in the middle of my chest!" but in all reality it took your entire chest to perform that movement the same as flat flies or incline flies. that's why i say just work on your basic pressing and squeezing movements, go heavy, and the rest will follow.

  23. #23
    Junior Bodybuilder Live2Train's Avatar
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    Quote Originally Posted by donjob View Post
    when people talk about working the inner chest 9 times out of 10 they are referring to speration or shaping it somehow. that's just simply genetics, all you can do is make it bigger and harder. yes some exercises will emphasize a certain part of a muscle, but you're just breaking that part of the muscle down for it to grow, hence bigger. absoloutely nothing you can do about shape or seperation, that all has to do with muscle insertion which is all genetics. different from person to person. you may do decline flies and say "wow, i really felt that in the middle of my chest!" but in all reality it took your entire chest to perform that movement the same as flat flies or incline flies. that's why i say just work on your basic pressing and squeezing movements, go heavy, and the rest will follow.
    Yeah, I agree that you can't just isolate one part of the chest when doing certain lifts, but as I stated, you can "emphasize" certain areas of the chest that you hit. I also agree that you don't actually change the shape of your muscles, but rather enlarge them. All I was really trying to get at was that you can do certain exercises to tear more of the area you are lagging in to make it bigger. I feel we are both right to a certain degree in our posts. There are however 2 parts to the chest, it's not just one muscle. Oh well, we got off topic of the OP thread. Off to the gym to work my inner chest. LOL! JK, couldn't resist!

  24. #24
    Amateur Bodybuilder
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    Quote Originally Posted by Live2Train View Post
    Yeah, I agree that you can't just isolate one part of the chest when doing certain lifts, but as I stated, you can "emphasize" certain areas of the chest that you hit. I also agree that you don't actually change the shape of your muscles, but rather enlarge them. All I was really trying to get at was that you can do certain exercises to tear more of the area you are lagging in to make it bigger. I feel we are both right to a certain degree in our posts. There are however 2 parts to the chest, it's not just one muscle. Oh well, we got off topic of the OP thread. Off to the gym to work my inner chest. LOL! JK, couldn't resist!
    yeah pec major and pec minor, but neither one of these is simply just the "inner chest", i don't think a lot of people understand that. also i agree we are both right, but for some reason arguing about it. i swear if i see another thread asking about the inner chest though i'm gonna lose it

  25. #25
    Junior Bodybuilder Live2Train's Avatar
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    Quote Originally Posted by donjob View Post
    yeah pec major and pec minor, but neither one of these is simply just the "inner chest", i don't think a lot of people understand that. also i agree we are both right, but for some reason arguing about it. i swear if i see another thread asking about the inner chest though i'm gonna lose it
    LMAO bro! I feel the same way about a lot of shit on this site. It's like nobody does any research on their own. Then you have a noob asking for sources every day or someone asking about oral only cycles and people who don't use AI's or do proper PCT protocols asking why they are messed up and losing all of their gains. I know bro, it's a damn cycle that seems to be never ending. We aren't arguing, just sharing our viewpoints is all, it's all good. We both know what we're talking about here, no need to explain any further. Now, lets get huge and teach the noobs some more.

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