Narrow grip bench presses?

Discussion in 'Health & Body' started by DGP, Nov 3, 2007.

  1. DGP

    DGP Senior member

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    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?
     
  2. Opcn

    Opcn Senior member

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    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.
     
  3. afaludi

    afaludi Senior member

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    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
     
  4. Rambo

    Rambo Senior member

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  5. Jason762

    Jason762 Senior member

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    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.
     
  6. DGP

    DGP Senior member

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    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?
     
  7. Jason762

    Jason762 Senior member

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  8. AdamG

    AdamG Senior member

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    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.
     
  9. Eason

    Eason Bicurious Racist

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    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...
     
  10. Crow

    Crow Member

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    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
     
  11. yerfdog

    yerfdog Senior member

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    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.


    ?
     
  12. Eason

    Eason Bicurious Racist

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    they are
     
  13. sho'nuff

    sho'nuff grrrrrrrr!!

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    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.
     
  14. Rambo

    Rambo Senior member

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    they are
    Yep. I was half asleep/half drunk and thought he was talking about the inner part of his tri's. My bad.
     
  15. Rambo

    Rambo Senior member

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    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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