I am often asked what needs to be done in order to work out the inside of the pectoral muscles.
Yes, this is the line between the pectoralis major muscles that makes upper body more attractive if it is good drawn.
First, you need to understand that there are no “internal muscles of the chest. “The chest is not divided into internal and external parts, but only on the lower and upper.
The so-called “inner part” is the sternum, where it passes a kind of gap between the pectoral muscles.
There are several reasons why you have a wide the gap between the pectoral muscles. However, among them there are 2 the main ones.
First, you may not have enough muscle mass, therefore, your chest is flat. Good news is that you can fix it by doing the exercises on muscle development such as bench press on a horizontal bench, inclined bench, inclined bench upside down with a barbell or dumbbells.
Another reason for the wide sternum is genetic body structure features. If so, then you don’t lucky because you have to try many kinds exercises to find one (or those) that will be effective just for you. Those exercises that suit others may not suit you and vice versa.
What are the best exercises for working on the central part breasts?
You should focus on exercises aimed at muscle building in the upper and lower parts of the pectoral muscles. If you muscle mass, then the muscles of the chest will protrude forward, and the distance between them will be less. Work with heavy dumbbells and barbell.
If you already have muscle mass, but the gap is still wide, then you should try some exercises that aimed at developing the central area of the chest.
The most often recommended exercises are the following.
He lived lying in a tight grip. However you need determine how to tackle the fingerboard in order to work chest muscles, not triceps, were included. For example, it suits me better a narrower grip than is usually advised. So I feel better muscle tension. Try different grip widths to determine which one is right for you. Maybe you also a bench press on an inclined bench or a bench tilt down head.
Diamond push ups. If for training breasts you prefer exercises using your own weights, then diamond push-ups will be an alternative to bench press horizontal bench. For example, this exercise is not very good for me suitable because I feel more active triceps and shoulders than I would like. Although I tried several types exercises.
Dumbbell bench press. Dumbbell advantage is that you can stretch your muscles more efficiently chest, due to increased range of motion. You can go deeper lower your hands in the lower phase of the exercise, and bring them closer to each other friend at the top. This leads to better stimulation and tone. You You can also try doing this exercise on an incline bench. one way or another.
Dumbbell arm rearing is great insulating exercise but you have to do it right if want to get a result. No need to use heavy weights. Slowly lower and raise the dumbbells. Focus on hand movement, range of motion and the work of the pectoral muscles.
Alternatively, you can perform this exercise in crossover that allows for more accurate and smoother movement.
Training the inside of your chest muscles
Finally, I have collected for you several videos on the work above the chest muscles, from which you can learn more about exercises and get advice from professionals.