When you are an intermediate or beginner individual at the gym, you may be observed that the innermost section of the chest is somewhere lacking - where the muscle fibers join the breastbone known as the inner chest. However, it is believed that the development of strong pec fibers, pump, size, and definition of the chest is genetically determined - either you have the potential for it or you don't.
Muscles Target: Mid chest or inner chest.
Lie with your head and shoulders supported by the bench and your feet flat on the floor. Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable. Use your pectoral muscles to reverse the movement back to the start. Keep a slight bend in your elbows throughout and don’t arch your back.
– Begin in a push-up position with a narrow grip, and make a diamond shape of your hands – Lower your body by tucking your elbows back until your elbows and shoulders make a straight line – Pause and push yourself back to the beginning position with a hard contraction
– Take a bench, set it to flat, and take a barbell with handles attached to a smith machine. – Lie back on the bench with the handles held together and resting on your chest. – Keeping the grip firmly together, press them straight out in front of your chest. – Lower the weights under control. Then repeat the desired number of reps.
– Grab a lightweight plate, raise it in the mid of the chest with both hands parallel to each other, and between them place a plate. – With slowly or control, push the plate and straighten your arm with a pause. Here feel the pressure that was created and then come it to its original position. – Making sure the center of your chest is exactly aligned. – Squeeze hard to keep your chest contracted. The goal is to use slow, controlled movements with a lot of repetitions.
– Set the pulley to its lowest position. – Grabs the rope handle and lie down on your back with your head towards the cable machine with a neutral grip. – Stretch your arms back behind your head with elbows slightly bent, your arms make a parallel position with your ears. – Then pull the rope up straight over your head until your arms are up directly above your chest. – Slowly return your arms back behind you and feel a stretch that generates from your lats and chest and then repeat the procedure again.