Inner pecs?

[Retart]

I've been benching alot and my pecs are at a decent size/strength.. But theres a gap in the middle, how do i fill out the middle?

[swordsman123]

Gap in the middle?

What kind of benching are you doing" As far as I know, standard benching targets the middle of the pectoralis major, whereas the incline works the top, and decline works the bottom.

[fudgegruck]

do cable flys with light weight and reps of 12-15.

stand with one foot in front of you and one behind and a knee at/near the ground and set the handles so they're in the machine's frame at shoulder height.

as you're performing the motion, twist your wrists so your thumbs go from poking out the top of your hands to poking out the outside of your hands while your pinkies touch and your knuckles point at the ceiling. when your hands are togther as such, flex your pectorals like you're pulling your elbows together.

like i said at the beginning, you're going to want to go really light on this with high reps and solid technique.


you should start noticing some extra cleavage going on from this this exercise within just a couple weeks.

[Retart]

Thanks for the tips but i've only got dumbells, a barbell, and a bench, anythin i can do with those?

[khalid a.k.a Genocide]

In my opinion all forms of bench pressing hit the pecs almost the same. Theres virtually no difference between them. Its just a case of doing variations of bench press, whether it be incline bench, flat bench, or decline bench press. All three target the pec muscle as a whole. The same thing applies for Dumbell bench pressing, and DB pec flys, its a case of variations.

And to thread starter, what do you mean by gap in the middle of your pecs? Do you mean you have less muscle towards the line that separates the pecs? You need to gain weight, first of all. Otherwise, my only advice to you is to keep bench pressing, and I mean doing all the variations of bench pressing. Alternate between the different pec exercises weekly or in a monthly basis. And also try and play around with your chest day scheme, meaning number of sets and reps. Dips help as well.

[Big H]

All good advice from above.

Only thing I can add is to consider Super-setting certain exercises and definitely consider adding Dumbbell Pullovers to your Chest day. Pullovers expand and stretch the Rib-cage, giving you that real puffed out look. Helps widen and stretch the muscle fibers too so your pecs look fuller and bigger.

Also, I hate to be that guy... but genetics play a huge role in your muscle growth, especially when dealing with the pecs. Some guys simply can't fill that gap; doesn't mean their gonna have nasty looking pecs, just means the shape will be different. Usually guys who don't close the gap make up for it with a fuller upper chest and lower chest that sticks out even more.

Either way just keep working at it and don't give up!