how to build upper and inner chest ?

[Anonymous]

No matter what I try nothing seems to work to build my upper and inner chest.

My mid and outter chest is fairly well built but my upper clavicle chest area is flat and inner chest there’s a big gap between my pecs with no muscle. I’m not sure how much of this is genetic or just not being able to connect to the inner part of the chest muscle. Also my front delts usually get way overworked causing some shoulder pain and clicking now. I also have issues with forward shoulder keeping my posture and scapula back.

For inner chest i’ve tried – Banded flys, cable flys, machine fly with foam roller.

What I can somewhat feel for inner chest – iso hold internal rotation with a yoga block or internal rotation chest activation

For upper chest I’ve tried low incline, flat dumbbell press, flat barbell, high incline dumbbell press, low and mid incline smith machine, lower chest dips, decline press, floor press, I tried using a yoga block or yoga mat under my lower back to get my scapula back and chest up more.

What I can somewhat feel at the moment is a floor dumbbell press and a dumbbell press on an ab ball. But I don’t think it’s working the clavicle area much and don’t get sore in that area.

I workout at home during the week and only go to the gym once a week. So my equipment access is limited most of the time (adjustable bench, dumbbells with bands, Marcy chest machine)

I’ve attached some pics to show you what areas are lagging.

Any tips on what I can do for someone who really struggles to build the inner chest and upper chest?

greatly appreciate any tips, thank you!

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[Anonymous]

Wasn’t sure if those first pics came though

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[Anonymous]

I know when I get leaner my chest looks better but still lacks development in those areas. See pic

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[Joe]

No matter what I try nothing seems to work to build my upper and inner chest.

My mid and outter chest is fairly well built but my upper clavicle chest area is flat and inner chest there’s a big gap between my pecs with no muscle. I’m not sure how much of this is genetic or just not being able to connect to the inner part of the chest muscle. Also my front delts usually get way overworked causing some shoulder pain and clicking now. I also have issues with forward shoulder keeping my posture and scapula back.

For inner chest i’ve tried – Banded flys, cable flys, machine fly with foam roller.

What I can somewhat feel for inner chest – iso hold internal rotation with a yoga block or internal rotation chest activation

For upper chest I’ve tried low incline, flat dumbbell press, flat barbell, high incline dumbbell press, low and mid incline smith machine, lower chest dips, decline press, floor press, I tried using a yoga block or yoga mat under my lower back to get my scapula back and chest up more.

What I can somewhat feel at the moment is a floor dumbbell press and a dumbbell press on an ab ball. But I don’t think it’s working the clavicle area much and don’t get sore in that area.

I workout at home during the week and only go to the gym once a week. So my equipment access is limited most of the (adjustable bench, dumbbells with bands, Marcy chest machine)

I’ve attached some pics to show you what areas are lagging.

Any tips on what I can do for someone who really struggles to build the inner chest and upper chest?

greatly appreciate any tips, thank you!

[Anonymous]

Dang it, I was hoping you’d give me some magical inner chest isolation magic, haha.

I actually felt my inner chest activate a bit more today with a seated machine fly just doing a short range of motion at the top. Adding some 5 second isometrics, Squeezing my elbows together with a grip where my thumbs are facing each other, keeping my scapula back.

I have played around with angles before but I’ll give what you said another go and maybe simplify by sticking to 2 chest exercises for a few months.

It just seems like my mid, outer pec and front delt just keep getting bigger and bigger and the underdeveloped areas stay small. But I’ll keep at it.

Thank you for taking the time to reply! You da man!

[Author]

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