IS IT POSSIBLE TO TRAIN THE INNER CHEST DURING A WORKOUT?
Well the answer is YES and NO. Technically you cannot train the “inner chest” as there is no inner chest muscle, only an upper pectoral and lower pectoral muscle, and any chest exercise that you do the chest contracts as ONE. You cannot ISOLATE an area of the chest, that’s impossible. However, you can emphasize areas of the chest (inner chest area & outer chest area) through ways of training with various exercises and angles.
IS IT POSSIBLE TO SHAPE YOUR INNER CHEST MUSCLE MORE DURING A CHEST WORKOUT?
Yes, it is, but only to some extent. We can shape our muscles to a certain degree depending on our genetic limits. There is scientific evidence to support
this. As mentioned previously, although there is no inner/outer chest and only an upper/lower chest, you can still perform exercises that place more
emphasize on the “inner chest muscle”. Performing certain “inner chest” exercises which rip more muscle fibers towards the centre of your chest will create greater muscle hypertrophy in this “area” of the muscle.
A lot of people think that muscle fibers span the entire length of a muscle, as one single muscle fiber. However, this is not the case. Muscle fibers do
not span the entire length of a muscle, as one single muscle fiber. Muscle fibers are actually segmented and joined with other muscle fibers/segments
to form a long ensemble that will eventually link both attachments together. Each strip/segment of a muscle fiber is selectively linked to its own
set of motor axons. This means that not only are muscle fibers really divided into shorter segments aligned in series, but that each segment has its
town source of activation. Therefore, it is possible to do an “inner” chest workout by performing certain exercises which cause greater stress towards
the inner chest.
Many people believe that the rectus abdominis is one muscle (which is correct) and that it is activated equally when you contract it (which is incorrect!).
A study done at the University of Valencia in Spain compared the average EMG activity of the upper and lower abs during a curl-up and posterior pelvic
tilt exercise. They found that the stomach crunch or curl does elicit greater rectus abdominis activity in the upper abs while doing posterior pelvic
tilt exercises hits the lower abs better as long as they are performed correctly!
BEST INNER CHEST WORKOUT EXERCISES TO TARGET THE INNER CHEST MUSCLE
Performing these exercises below the whole chest will still contract as ONE however the stress and activation applied with the exercises below have a great
emphasis on the “inner chest area” which will produce greater muscle hypertrophy gains in this area of the muscle over time.
– Close grip bench press
– ISO chest press
– Cable cross-overs
– Cable flys
– Dumbbell flys
– Dumbbell pull-overs
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