Target Training: Inner Chest

I get a lot of questions from guys and girls about how to build up the inner chest more.

Many find that while their overall chest size is good, they lack depth on the inner part of the chest. Instead of a valley running down the middle of their chest, clearly separating the right pec from the left, their lack of inner pec development makes the middle of their chest look like a blur with no clear delineation between the left and right sides.

Working the muscle fibers of the inner pecs all comes down to range of motion.

That is the range of motion in the finish position or top position of most chest exercises. One major movement that the chest performs is called horizontal adduction. This is the bringing of the arms together in front of the body, such as during a fly. The further the arms move together in the top or finish position, the more inner pectoralis muscle fibers you use.

In fact, to really ensure that you are maximizing inner pec muscle fiber use, you actually want to cross the arms in the top position.

That's because the further your arms move towards the opposite side of the body, the more inner pec use involved.

This is the problem with dumbbell flyes.

Free weights rely on gravity for resistance. Gravity only provides resistance vertically. But to really maximize

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