Help! Suggest something for my outer chest, please.

  1. Help! Suggest something for my outer chest, please.


    I am making great progress with my chest workouts, but recently noticed that, while I have good development and separation on my inner pecs, there is not much development (size) on my outer ones.

    What would you suggest to help?

    I am currently doing all of the normal stuff: incline and decline bench (not much flat - hurts my shoulders), pec dec flies, dips, cable crossovers . . .

    Can I use a certain hand position on benching that will help? Add in a new exercise?

    Advice, please!


  2. Dips work great for me,.. however I see you're already doing them. Try using a wider grip on pressing movements!!
    Think training's hard,. try losing!

  3. Just work on getting your pecs larger overall. There's really no good way to target the "outer pecs" based on the anatomy of the muscle and muscle fiber orientation.
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  4. Quote Originally Posted by SRS2000 View Post
    Just work on getting your pecs larger overall. There's really no good way to target the "outer pecs" based on the anatomy of the muscle and muscle fiber orientation.
    This is true. The only exercise I've noticed to actually do something "different" is neck presses for upper chest. I don't know if it's just the way I'm built, but nothing hits my upper chest like neck presses. I had been doing incline dumbbell presses for months but after just a few weeks of neck presses I've already noticed my chest looking fuller due to my upper chest filling out more.

    As far as outer pecs go, you could try doing your dumbbell flyes with a partial range of motion. Instead of coming all the way up to where the DBs touch, only come up about 2/3 of the way. This way your outer pecs will be under constant tension.

    So basically I would recommend that you keep your chest routine the way it is, just switch up your technique on certain exercises (i.e, your flyes). You could also try going with a slightly wider grip on your barbell presses, but don't go too wide.

    Stretching is very important as well.

  5. Quote Originally Posted by SRS2000 View Post
    Just work on getting your pecs larger overall. There's really no good way to target the "outer pecs" based on the anatomy of the muscle and muscle fiber orientation.
    Exactly. As you can see below, the fibers run horizontally:



    Thus, you can work the upper or lower fibers, but cannot target inside or outside.

    Br

  6. Quote Originally Posted by SRS2000 View Post
    Just work on getting your pecs larger overall. There's really no good way to target the "outer pecs" based on the anatomy of the muscle and muscle fiber orientation.
    After starting this thread, I started thinking about it and came to the same conclusion.

    I think increasing the overall size would help, so I'll just hang in there and keep working hard!

  7. Quote Originally Posted by ZiR RED View Post
    Exactly. As you can see below, the fibers run horizontally:



    Thus, you can work the upper or lower fibers, but cannot target inside or outside.

    Br
    Nice illustration!

    It totally makes sense.

    Thanks.
  

  
 

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