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Everyone wants to have a bigger chest…but…in their quest to develop and grow their chest muscles they seem to forget the most important aspect: to have a well-rounded and proportional chest.
Nothing can be worse than having an odd-shaped chest that YOU created. For example, have you ever seen guys with super-developed upper chests and no lower chest at all? There is absolutely no symmetry and balance.
Or, have you ever seen the guys who only do bench presses and end up over-developing their lower chest? Whenever those guys take their shirts off, they look like they have man-boobs…yikes! But what can be most frustrating is having a deep gap in the middle of your chest.
My experience with muscle development (particularly as it relates to developing a bigger, more muscular and well rounded chest) has led me to the conclusion that a lot of workouts out there don’t target the inner chest…this most crucial area!
And, because they don’t target the inner chest, these workouts can leave you with a huge gap the size of the Grand Canyon in the middle of your chest. Well, maybe not THAT big…but…it can certainly feel that way…can’t it?
No need to feel like that anymore, in the next few sentences you’ll discover the exact inner chest workout that can fill-in the middle part of your chest nicely…and…in a small amount of time. Here’s your inner chest workout (by the way, for weight and rep recommendations see last part of this article):
Start your inner chest workout with seated chest presses…
This motion is the exact one that you would do if you were doing chest presses laying down. The only difference is you are seated at a 90 degree angle (in other words with your back straight). Begin holding the weight near the chest line (just like you would if you were doing laying-down chest presses). Extend your arms out in front of you but not to the point where you lock your elbows. Then bring the weight back to you in a slow and controlled fashion.
Next part of your inner chest workout is the cable crossovers…
Set the pins in the highest position possible. Grasp the handles and bring them down towards your waistline. Bend your elbows slightly to take off any unnecessary pressure on them and leave the tension of the workout all on your inner chest. Take one foot and place it in front of you then lean a tad forward with your upper body (about 10-15 degrees). Bring your hands up and out until you feel a nice stretch in your inner chest and bring back the cables down and inward towards your waist.
The next crucial part of your inner chest workout is dumbbell incline flyes…
Adjust the incline bench to a 45% angle. Start with the weights atop and bring your arms outward and down (making sure to bend your elbows at a 90% angle). Bring your arms down until the dumbbells are at the level of your chest…going beyond this point makes the workout ineffective…and it puts too much pressure on your shoulder joint. So, don’t go beyond the level of your chest.
Finish the move by bringing your arms up and inward…as if you were hugging a huge tree trunk. Make sure to contract your chest muscles during this move! Remember one thing; doing this inner chest workout properly involves actually contracting your inner chest. I can’t emphasize this point enough.
With each of the above exercises don’t just move the weight with your arms…contract your chest and allow the contraction to initiate and carry the movement through to its end. Make sure you remember this and make sure to use a weight that allows for 10 repetitions.
Now, go and develop a thicker, fuller inner chest for yourself by using this workout…or…if you want to learn more about gaining muscle and losing fat, then click here and read on.
write by jones