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  1. #1
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    Default Inner Chest - which exercise builds this and Why it isn't growing?

    I've seen gains in my chest, but the upper part of my inner chest on my right side isn't growing the same as my left. Do flys work out this area? Because I do incline dumbell flys and that is the only one that I could be cheating on. If I'm right, should I just use the fly machine? If I'm wrong then which exercise works out the inner/upper part of the chest?

    Thanks

  2. #2
    Regular Poster Senz's Avatar
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    have you done trying chest flys dumbbell press? not just benching
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    I'm on Dougs 4DS, so I'm using those four chest exercises.

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    Check your form, check your weight, and make sure you are doing everything according to the workout
    then give it a month or so and see what happens (give these things time to work)

    IMHO you wont get the same effect from the butterfly machine and dumbbell butterflies properly done

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    Quote Originally Posted by sastewart930 View Post
    Check your form, check your weight, and make sure you are doing everything according to the workout
    then give it a month or so and see what happens (give these things time to work)

    IMHO you wont get the same effect from the butterfly machine and dumbbell butterflies properly done
    I second that!

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    So am I right in saying that the incline dumbell fly is the exercise that builds the inner/upper chest?

  7. #7
    Watchin what yer doin! tadolfi's Avatar
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    Quote Originally Posted by srhooton View Post
    I've seen gains in my chest, but the upper part of my inner chest on my right side isn't growing the same as my left. Do flys work out this area? Because I do incline dumbell flys and that is the only one that I could be cheating on. If I'm right, should I just use the fly machine? If I'm wrong then which exercise works out the inner/upper part of the chest?

    Thanks
    I don't think it's the exercise you are doing per se.

    In my opinion, since you are newer to training and seeing this, I would say something in your form is off.

    Has someone with experience watched you bench to see how you are placing arms, shoulders, head and where the bar is hitting your chest?
    Is the bar twisting to either side when you lift?
    Are the arms lifting the weight at the same pace, or is one side lower than the other when you push up?
    Do your elbows stay in the same plane of motion, or flap like chicken wings?

    Any of these things can factor in to what you are talking about.

    Quote Originally Posted by srhooton View Post
    So am I right in saying that the incline dumbell fly is the exercise that builds the inner/upper chest?
    For the most part - Yes.
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  8. #8
    High on Life linedriver465's Avatar
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    First of all, how much do you weigh and what's your height?

    Gain 15-20lbs of lbm using progression and big compound lifts with the occasion isolation exercise peppered in and then come back. I doubt you'll have any issues with your inner chest then.
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    No I haven't had anyone watch my form, but the only one where I think the form could be off is the flys.

    I'm 6' and weigh 172lbs.

    But don't incline flys and pec dec work the same thing? I feel like its easier to have better form with pec dec than incline dumbell flys.

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    Your chest is an entire muscle not sections or muscles. That part of the muscle is small and is almost impossible to target. Just like any other muscle it builds according to your genetics. Some people have a defined line in their chest and others dont. It will build eventually. The best thing i can offer is to squeeze your chest tight when doing any chest exercise. And for machine flys, squeeze and hold it in the middle untill u feel it... other than that.... patience!

    "Body building is a marathon, not a race"

  11. #11
    Watchin what yer doin! tadolfi's Avatar
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    Not exactly on the pec dec and flyes comparison.
    The Dec will isolate more and "sharpen" the look, but the flyes are more compound (involves other body parts) and will bulk better in my opinion.

    And I still suggest you have someone check your form.
    If it is off at all, it's setting you up for believing that you are doing certain exercise perfectly and it will be even harder to correct later if they are not being done correctly.
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  12. #12
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    "Body building is a marathon, not a race"

    If having a nice body was easy with quick results, we'd all look ripped to shreds with our ideal physiques (frank Zane anyone?)
    CWU

 

 

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