Also I hear its not possible to work a specific part of the pec, so why can I feel more tension in a specific part of the pec if I say do a decline close grip bench press? Surely the more tension you feel there the more the fibres are tearing at that area and the more growth there?
Best exercises for lower inner chest?
- Thread starter PvtPile
- Start date
You can target specific parts of a muscle when building strength and size, but not to loose fat. Decline bench does target the Pectoralis Major, Sternal head but a close grip takes away from that focus bringing the clavicular head into the lift and primarily targeting the triceps, specifically the lateral and medial heads, if done on a smith machine decline will target more of the long head of the tricep.
Depending on your experience level as a lifter the Latissimus Dorsi is also activated more in the decline bench press position which puts you in a rough approximation of a powerlifting back arch without putting strain on the back for an untrained lifter.
Depending on your experience level as a lifter the Latissimus Dorsi is also activated more in the decline bench press position which puts you in a rough approximation of a powerlifting back arch without putting strain on the back for an untrained lifter.
Well you can make it more of a chest exercise if you try to do the work with the chest and not the tri's and even though for the reasons u have said its not ideal I dont know of a better exercise that will target the lower inner chest. Any suggestions?
Id rather do proper exercise like dips than fannying around with cgbp but I dont want to put on too much muscle just sculpt the chest into pecs in a way that makes it look good with minimal development.
Id rather do proper exercise like dips than fannying around with cgbp but I dont want to put on too much muscle just sculpt the chest into pecs in a way that makes it look good with minimal development.
MrNiceGuy1
New member
As much as you'd alter your grip upon a lat-pulldown machine, to target different areas of your back, I can't understand why you'd want to dismiss a cgbp, since the movement targets the inner pecs. Granted, a cgbp also works your triceps but they're simply employed as a supporting muscle, as you repeatedly press and lower the bar throughout the movement.
Since a cgbp is a more difficult movement to execute than a normal or wide-grip barbell press, reduce the weight upon the bar slightly allowing the inner-chest to take the majority of the strain as you slowly lower the bar. Equally, a similar movement can also be performed with dumb-bells, by holding them together at the top of the movement, ensuring that they remain together as you lower them towards your chest. Moreover, since you're likely to work with a lighter weight when using dumb-bells, you can allow your inner pecs to take the load.
Since a cgbp is a more difficult movement to execute than a normal or wide-grip barbell press, reduce the weight upon the bar slightly allowing the inner-chest to take the majority of the strain as you slowly lower the bar. Equally, a similar movement can also be performed with dumb-bells, by holding them together at the top of the movement, ensuring that they remain together as you lower them towards your chest. Moreover, since you're likely to work with a lighter weight when using dumb-bells, you can allow your inner pecs to take the load.