For the most part guys wanting to work on a certain part of a muscle are out of luck, cause until your nervous system can pick out which fibers it wants to fire, the whole thing is going to fire as your body automatically flips from fiber group to fiber group.
BUT, if you feel your muscle as it contracts, you may note as I do, that the inside upper fibers do not contract generally, with two exceptions.
Incline benches, but even more so, cable crossovers.
With crossovers, you will notice parts of the chest crank up that aren't on much otherwise, after you reach the midrange point.
In a normal bench, the chest is less and less involved, the straighter the arm becomes. The opposite is true of cable crossovers.
You can stimulate the inner fibers more if you use a cable that will put the stress on the chest AT full arm extension. Cable crossovers are the opposite of the bench as far as POF (point of flexion) is concerned. The
With crossovers, the weight is the least as your arms are out to your sides, and the greatest when your arms are out in front of you.
Likewise, angle should be a a slight incline to hit the top part of the chest.
This is one of those things some of the body sculptors do, guys like Frank Zane, who were more into sculpting than size.
You won't get size from this, but it will change the shape of the muscle slightly, possibly even giving you what you want.
Can't hurt to try...
For this one, I lie on a bench between the cables, but you could stand. Laying down I can focus more on the feeling of the pec it seems.
Bottom line is, no one exercise hits a muscle in all three area's of POF.
For instance, leg extensions are the opposite of the squat. The weight is greatest when the legs are straight, but in squats you can almost relax your legs when they are straightened out.
Size won't happen, but this kind of detail does bring out something different in the muscle. The body adapts to whatever you do to it...
Good luck.
DonkeyKong said:
Need an exercise that will help me isolate my inner upper pecs
so I can build some mass there.Ive just been doing bench press and
incline dumbell bench for 3-4 months now I want to concentrate
on brining up some weaker parts that didnt grow during power training
Im still lifting heavy and basic but improve weak parts on the side
like calves,forearms...I know genetics may have SOMETHING to do with it
but you can always improve.So what movement/movements can I use?
