Uneven chest growth

[xtremesteve]

Struggled with bad chest aesthetics forever. Outer chest grows well and Im pretty broad/thick, but I taper down heavily into inner and lower chest. the hollow of my chest is just a little large, and Ive never been able to acheive a aesthic line between my pecs.
Any unusual exercises Im missing out on? I dont hit cables much but decline/incline/flat dumbbell bench is always well trained, along with dips and pec dec... suggestions?

 

[Big_paul]

I have a similar build. Military press bringing the bar down to your chest. Start it with light weight and high reps to see if you are doing it right. you should feel the burn in upper pectorals

I did a lot of dumbell bench and shoulder press and both helped. Flat bench and even incline barbell presses didn't work as well as it does for others with different body type.

 

[guyzcool]

Struggled with bad chest aesthetics forever. Outer chest grows well and Im pretty broad/thick, but I taper down heavily into inner and lower chest. the hollow of my chest is just a little large, and Ive never been able to acheive a aesthic line between my pecs.
Any unusual exercises Im missing out on? I dont hit cables much but decline/incline/flat dumbbell bench is always well trained, along with dips and pec dec... suggestions?

Swimming is great for the pectoral minor

 

[Savagesteve]

Struggled with bad chest aesthetics forever. Outer chest grows well and Im pretty broad/thick, but I taper down heavily into inner and lower chest. the hollow of my chest is just a little large, and Ive never been able to acheive a aesthic line between my pecs.
Any unusual exercises Im missing out on? I dont hit cables much but decline/incline/flat dumbbell bench is always well trained, along with dips and pec dec... suggestions?

Funny how I have the same problem but what I have found to really isolate the inner pecs are sitting sideways on the chest press machine and pushing the weight across my body instead of away from me.

 

[Wunderpus]

Sit on the chest fly machine.

Bring your hands together and then separate just a few inches for fast reps to really pump the inner chest.

Once your inner chest is on fire, open it up and complete full range reps to failure.

 

[Wunderpus]

As a follow up, I try and knock out at least 20 of them in the 3-5" range (between hands) then open it all the way up and drive bloods throughout the chest for another AT LEAST 10 reps.... It will hurt and burn, trust me. Another one is hex presses.

 

[xtremesteve]

As a follow up, I try and knock out at least 20 of them in the 3-5" range (between hands) then open it all the way up and drive bloods throughout the chest for another AT LEAST 10 reps.... It will hurt and burn, trust me. Another one is hex presses.

what are hex presses

 

[weighted chinup]

What you describe doesn't sound like an 'uneven' or grossly asymmetrical chest, those are just your genetics for chest. Deal with it.

The 'solution' is to just be patient and grow a bigger chest and eventually it will fill in more. That look you're seeking for the inner portion of your pec is one of the last things that will show up for a lot of guys.

Patience.

 

[xtremesteve]

What you describe doesn't sound like an 'uneven' or grossly asymmetrical chest, those are just your genetics for chest. Deal with it.

The 'solution' is to just be patient and grow a bigger chest and eventually it will fill in more. That look you're seeking for the inner portion of your pec is one of the last things that will show up for a lot of guys.

Patience.

I dont think you read my post correctly. I didnt say my chest was "uneven" or "asymmetrical" at all. I dont know where you got that from. I said it grows unevenly.
Also your solution doesnt make any sense. If you have a lagging development, the solution isnt to keep doing the same thing over and over and expect it to "fill in", the solution is to adjust training to improve on your natural weak points. I followed the advice of a few of the posters here already over this and I already have a stronger pump in my inner chest than I ever have before... I dont think your input was helpful here, sorry.

 

[Wunderpus]

what are hex presses

 

[goofyx102]

Doing barbell/dumbbell exercises can contribute to growth in the pecs for mass, but if you're looking for exercises to hit the inner chest then i would suggest doing dumbbell flys. As for the barbell, instead of the regular grip you usually go with, try to grip it a bit more narrow, preferably about a thumb's width and try that. If the focus is still on the outer pecs, narrow it down more. When doing cable flys, do alternating crossovers. That will be extremely helpful in squeezing the inner chest. GL to you OP.

-Goofy

 

[Big dog]

Sit on the chest fly machine.

Bring your hands together and then separate just a few inches for fast reps to really pump the inner chest.

Once your inner chest is on fire, open it up and complete full range reps to failure.

Good post I'm trying that for a month let you know how it goes.

 

[kap73]

I dont think you read my post correctly. I didnt say my chest was "uneven" or "asymmetrical" at all. I dont know where you got that from. I said it grows unevenly.
Also your solution doesnt make any sense. If you have a lagging development, the solution isnt to keep doing the same thing over and over and expect it to "fill in", the solution is to adjust training to improve on your natural weak points. I followed the advice of a few of the posters here already over this and I already have a stronger pump in my inner chest than I ever have before... I dont think your input was helpful here, sorry.

Read ur title.. U said uneven chest growth..

Ive have a lacking chest aswell so like mentioned be patient.. Genetics can suck

 

[Jericho]

I've had/have the same problem.... upper and inner chest. I think its common especially if you start lifting young and flat bench is everything.....before you actually learn a lot about what you are doing.

Do you guys have anything that helps with the upper besides your normal incline benches, dumbbell presses or flys. Im going to start trying what savage steve posted for inner help

 

[toack]

for me,dumbbell bench and shoulder press help me a lot.relieving it have the aid of press machine if assembly is offered.