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Narrow grip bench presses?

post #1 of 35
Thread Starter 
Are these the best way to work the inner pectoral muscles? I've noticed that when I flex, the outer part of my pecs (by my armpits and sides) are more built up than the inner part (where the two meet). Will doing narrow grip bench presses instead of my usual flat or incline dumbell presses help even this out a bit? Or is there another, better variation on benching for this?
post #2 of 35
Muscle contractions happen along the entire length of the muscle, so I can't see this helping, also narrow grip bench presses target your triceps rather than your pectorals.
post #3 of 35
im a fan of doing burnouts to work the entire pectoral muscle. 8 wide grip 8 narrow grip and 8 normal grip right after each other
post #4 of 35
N/m
post #5 of 35
Quote:
Originally Posted by DGP View Post
Or is there another, better variation on benching for this?

I don't know any methods of bench presses that work the inner chest, but you can do cable flys.
post #6 of 35
Thread Starter 
Quote:
Originally Posted by Jason762 View Post
I don't know any methods of bench presses that work the inner chest, but you can do cable flys.

I've watched people do a number of chest exercises with the cables. Which one are you talking about?
post #7 of 35
Ever done a fly with dumbells?

It's the same thing but with the cables.... and upright

(click for video)

http://www.bodybuilding.com/fun/vide...ecrossover.wvx
post #8 of 35
Quote:
Originally Posted by DGP View Post
Are these the best way to work the inner pectoral muscles? I've noticed that when I flex, the outer part of my pecs (by my armpits and sides) are more built up than the inner part (where the two meet). Will doing narrow grip bench presses instead of my usual flat or incline dumbell presses help even this out a bit? Or is there another, better variation on benching for this?
No such thing as inner and outer chest. Only upper and lower. Close grip bench will work your tris more and chest less. Just focus on building a bigger chest. All variations of bench (except decline, but that is my personal opinion), dips, flyes. And of course squats and deadlifts too.
post #9 of 35
Quote:
Originally Posted by rambo View Post
I've found the two best moves to be Kickbacks and lying 1-arm 90degree raises. Kickbacks need to be done with precision and a long squeeze at the point of contraction. Most people I see rush the shit out of this movement. 1 arm 90's are pretty simple: Lie on the bench and lift a dumbbell overhead. With your elbow pointing out, slowly lower the dumbbell across your face until a bit lower than parallel. Slowly raise back up and squeeze for a sec or two. Rinse and repeat.
No offense, but what are you talking about? This thread is about trying to work the "inner" part of the pecs...
post #10 of 35
Try decline press/ decline flys. I have been experiencing the same problem and decline presses mixed in with decline flys have helped quite a bit. alternately, someone once suggested to me this exercise:

u need a cable machine (http://www.elitefts.com/images/PICTU...ble-Pull-2.jpg is the machine i am talkin about, but i wouldnt know how to describe it).
have the handles at abt hip height and about shoulder length apart. stand facing away from the machine and do a chest press, but at hip level. then, while your hands are in the middle, bring up the arms to about shoulder length. slowly lower your hands back to hip height, and return to start position.

I wish I could provide pics to go along, but i hope i was descriptive enough. gl
post #11 of 35
Quote:
Originally Posted by rambo View Post
I've found the two best moves to be Kickbacks and lying 1-arm 90degree raises. Kickbacks need to be done with precision and a long squeeze at the point of contraction. Most people I see rush the shit out of this movement. 1 arm 90's are pretty simple: Lie on the bench and lift a dumbbell overhead. With your elbow pointing out, slowly lower the dumbbell across your face until a bit lower than parallel. Slowly raise back up and squeeze for a sec or two. Rinse and repeat.

These look like triceps exercises.


?
post #12 of 35
they are
post #13 of 35
narrow grip bench presses if done with the arms moving parallel to your body (easier) it will target your triceps. it is mostly to do this one thing.

you can do these presses like a regular bench press with the arms swinging 90 degrees to your body
but you need to watch out your wrist and the torque stress that will cause damage to the wrist when the barbell is lowered, and when you have heavier weight.



i had a bulky but defined inner chest (as well as overall chest) when i was in 20s when I did alot of old fashioned dumbbell presses.

LOTS of dumbbell presses. i never did bench , just due to the awkward physics of your arm/wrist bend since the hands are static distance (on a bar) all the way through the range of a rep.


basically, my advise is do alot of meaty exercises like dumbbell press , bench press. not the subtle tweaked sculpting exercises. you can do them , but dont concentrate on them too much
do alot of these meaty exercises for years and you will get there.
post #14 of 35
Quote:
Originally Posted by Eason View Post
they are
Yep. I was half asleep/half drunk and thought he was talking about the inner part of his tri's. My bad.
post #15 of 35
Let's try this again: How about wide pushups? Everybody knows flys work well along with cable crossovers. If you've got access to a medicine ball you could knock out rolling side to side pushups. Those are a bitch.
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