Upper & Centre pecs

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boldon mackem

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I have been starting to get some noticable defenition on my pecs recently, but I only seem to be getting any real growth on the lower & outer parts of the muscle.

What excercises can I do to develop the centre (i.e. next to the breast bone) and the upper.

Cheers
 
I believe it's best to hit your chest in many different ways to ensure you thuroughly exhaust it. You cannot really target specific parts of your chest like the center. This will become more noticable as your overall pec size increases.
 
Take a look at this
Pectoralis Major (Sternal Head)

This is the pec Major, its one big slab of meat on ether side. You cant specifically develop one part of it.

The pec major does tend to get bigger on the outside 1st and work its way in. So all you can really do is keep training,
 
Like Russ says, you can't 'shape' a muscle that's one giant head. the pec major isn't like your quadriceps, which have multiple heads. you CAN train the quads to add size to the inner or outer thigh. you CANNOT do that for the pec major.

what you should do, is a combination of barbell presses, dumbbell presses...at both flat and incline angles not exceeding 40 degrees...and fly moves...dumbbell flyes, machine flyes, and cable crossovers. that will hit the pec head in different ways to give you the best growth you can get.

not everyone can have a chest like Arnold. Genetics plays a huge role in your muscle attachements, separations, and potential.
 
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