Ok here's the deal, i'm getting somewhat bigger everywhere else, but my chest doesn't seem to be increasing in size very much. Mostly the inner part of my chest, like where the 2 pecs meet. How do i get that part to grow? Also, my outer chest isn't very big, and i want that really chiseled look. I've had a clean diet and for chest i've been doing bench press, chest press, dips, and cable flies. I only do 3 of those each workout so i alternate which ones i do for variety. Any advice on how to get my chest bigger??
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Inner and Outer Chest
- Thread starter Biggie
- Start date
yes i have a few words of advice... be patient... i know its hard to accept but thats what it takes to get a big chest... time... you seem to be hitting all the right spots of the chest... the only question i have for you is... how many reps are you using? the higher the reps the lower the gains... if you want to grow you need low reps and high weight... and you musto go to failure... that is where the most growth comes from...
There is really no such thing as your inner chest. To acheive that look you must basically get a bigger chest. The bigger the chest, the more likely you will have chest cleavage. Keep working your chest, and eventually you will get that look. From your workout, though, it doesn't look like you do incline presses or use dumbell presses. I would advise putting these exercises into your schedule. For instance, if you do 3 exercises for a chest workout, one week do barbell bench press, incline dumbell press and dips. Then the next week do dumbell bench press, incline barbell press, and cable flies.
Also, remember that the average person should be using 8 - 12 reps a set for increase in muscle size.
Also, remember that the average person should be using 8 - 12 reps a set for increase in muscle size.
capt_vegetable said:Also, remember that the average person should be using 8 - 12 reps a set for increase in muscle size.
That is wrong, for increase in size you need low reps and high weight!!
As a general rule, your grip should be wide enough so that when you bring the bar down to your chest, your upper and lower arm should form a right (90 degree) angle. Just remember that the closer in that you grip the bar, the more you will be recruiting your tricep muscles into the press.