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The MIDDLE Chest Solution (GET DEFINED PECS)

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Rating: 4.0; Vote: 1

m going to show you the only way you can effectively improve the visual appearance of this portion of the chest muscle. Here-s a spoiler, you cannot directly improve only this portion of the pecs but because of the contrast this area provides, you can get it to start looking better quickly if you do the right things. First thing again that you need to realize is that the inner chest or middle chest is not something you can directly hypertrophy. This is simply the attachment point or the origin of the pec major muscle. As with all muscular attachments however, we are talking about a tendon connecting to a bone (in this case the sternum) at this inner most portion of the pectoralis major. As we know, tendons are not capable of the hypertrophy that a muscle is. At the point of attachment, the muscle is going to be essentially sutured down to the bone and stay close to that point even as the muscle itself starts to grow. It is the visual differential in depth that is created as the muscle starts to grow away from the ribcage that gives the deepening effect of the middle chest. This means, if you want to get your middle chest to look more defined and better overall, you are going to have to grow the entire chest muscle. That said, as with any muscle that you are seeking to improve the way it looks you should always start with looking at your diet. If you have too high body fat levels you are never going to get the chest to look as ripped and muscular as you would like. Higher body fat levels tend to accumulate in chest fat for men making even a larger chest look less desirable than one that is smaller but more lean. Beyond the chest anatomy however is the way you train it and the type of chest workouts and chest exercises you perform. One of the most important things you can do if you want to build a bigger chest is remember to not just focus on strength building exercises. Some of the most classic chest strength exercises like the bench press, incline bench press, weighted dips and weighted pushups are all lacking one very important element - chest adduction capability. Because your hands are in a fixed position on every one of those chest exercises you are not able to bring them close together or across midline to get a complete chest contraction. When you are trying to build the inner chest or any portion of your chest really, you have to make sure you don-t forget to include some exercises that allow your hands the freedom of motion to do this. That said, take an exercise like the cable crossover. Even if you perform this regularly in your chest workouts but stop your arm as soon as it gets to the point of your midline you won-t get the type of results you would if you brought it all the way across your midline. When looking to build your chest you have to remember to take it to a point of a complete pec contraction. Now of course you will visually see the improvement of the inner chest appearance just by getting into this position. Don-t be confused. This is just the shortening of the muscle due to this increased contraction that makes it stand out more. However, the repeated repetitions that you will accumulate by doing this the right way on your chest exercises will allow the overall growth of the muscle to be higher which is going to result in the depth of the line increasing over time. There is some additional science that supports the need
Date: 2022-04-22

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Comments and reviews: 10

James
Anyone help me out? don-t understand everyone says that you can-t grow specific part of your chest like Jeff in this video or some say some don-t but until recently my outer has had significantly more muscle than my inner through doing across the body movement I-ve developed some of the line coming through on lower inner and mid inner however my upper inner chest is non existent as in can-t feel it during or after a workout my anterior delts sweep in and take the weight and burn out.
I have tried dropping the weight to next to nothing different angles, exercises scapula retracted, shoulders back, unilateral so I can focus on one at a time to make sure it is doing it and tried watching all upper chest videos and nothing I try does it.
I can-t feel the contraction like I do in my lower chest or burn it to failure or get doms after or any growth and I don-t wanna push forward with rest of my body like my delts and the rest of my chest before sorting out the imbalance or else I feel my upper inner chestwill always get dominated. It-s the only thing I seem to have an issue with I mean my shoulders don-t hurt from Dom-s after a workout but I hear that-s normal, legs and back days suck but I never used to work back and the legs well they suck for everyone - just frustrating as I can get in tune with most of my other body without a problem or through one means or another one side more dominant then others but through unilateral I can hit all normally but upper inner chest nothing.
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JULIO
Hey Jeff, thanks a lot for being so generous and share so much incredible content with us!
I have a question, if it's not too much trouble:
You see, I have a condition called -pectus excavatum-, and despite working hard AF and achieving some good results, this condition makes that my chest look underdeveloped in the middle.
It takes away a lot of aesthetic from my upper body, and I feel deeply uncomfortable 'bout being shirtless in front of others due to that.
Is there any specific exercice or routine to help me mitigate it?
It's highly dismaying to see that the bigger and more developed my chest seems to become, more apparent the gap gap becomes.
THank you for your time, you're awesome!
BEst regards from your brazilian followers!
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Murad
Thanks Jeff, I have tried most of your techniques and got good results. I been bodybuilding since 2001 and dropped totally in 2012 and just started back in January this year. Your videos and advice really helped me get in some sort of shape quickly such as back, triceps, biceps, shoulders. Of course with continuous excercise. Now I am going to try this one and share the results with you after a month or so because my chest does not have the cut in the middle.
Cheers from Bangladesh.
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Pasquale
Thank you i like very much your videos, i watch them every day to get the feelings back. to get my sleeping body going. years ago i did a lot every day and now i look at you to get my life and body back THANKS AGAIN FOR YOUR NICE VIDEOS. ps. you say many times to get a good healthy meal, can i ask what do you eat to look so good? i eat too much pastas, i try to limit my portions now, but when the stress comes is difficult.
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sport
can you do a video addressing imbalances in the erector spinae. My left is much bigger than my right. And seems that I am using one side of body, the left side, which -feels- tight, but is stronger than my right. My right however is smaller that the left side of both the erector spinae and the glute/ hamstring area. Hope you can help!
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PJS
Hey Jeff! How come you never finished your series on -bands-? You still need to finish out that series! We need band workouts for Legs and Triceps! Please Jeff! I am also another survivor of Labrum surgery! It's been over 2 years and I still am doing PT and band workouts. I need your help Jeff! Band workouts for Legs and Triceps PLEASE!
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Paul
Ever try sitting sideways on a plate loaded hammer strength or life fitness incline or decline bench? Sit sideways and push across your body (obviously one arm at a time. You get the full aduction Jeff is looking for in a press. Great overall chest exercise but specifically inner chest exercise. Give it a try
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erudite
May I say you are looking particularly ripped today sir. Great source of information on the finer points, particularly like your emphasis in some of your instruction on the nervous system as a big part of it. Revised my entire drill and broke through a plateau after watching a few of these, thank you
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ck6639
I need this guy training me. I fail to trust the trainers in my gym. I-ve made more progress from these videos than from -Jake with the prison body-. Plus, he EXPLAINS shit like he knows what he-s talking about.
I-m starting to look like an athlete at 42. Love it.
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UnderRatedEdits
1 day of asking Jeff to upload how to fix your middle chest bone that connects your chest muscles. Please guys help me reach out to Jeff so he sees my comment as I-m having problems for almost 1 year in my middle chest bone it-s really really stiff.
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