Firstly let’s talk about the inner chest muscle anatomy. The chest has Pectoral Major called Pecs (Pecs means Pectoral). So, pectoral major and pastoral minor.
Our upper chest muscle is the major and muscle going the under the chest is minor. A lot of people don’t know about inner chest exercise. Firstly there is no inner chest muscle. There is pectoral major and minor. The chest muscle is separated by the bone in the middle; two side muscles are left and right pecs. It depends upon the thickness of the pec kind of line you want to draw in between.
A lot of people do chest press, barbell press, dumbbell press, and bench press. All these exercises are for the pectoral major. These are not the inner chests. Presses exercise don’t increase inner chest thickness. You should know the presses are the mid-range exercise. Those are not the full range of motion.
The main exercise to build the inner chest is “Cable Fly”.
Everybody does cable fly but the exercise we are going to discuss is with different variations. This cable fly we are doing with internal and external rotation.
In cable fly, your machine angle should be higher equal to your head. Then instead of handle use cable. Take one step further from then the machine then pull the cable and rotate your arms inside and squeeze the chest and fully extend your arms when you go back. Make sure to rotate inward when you come down in a very slow and controlled form. When you are coming down you should rotate your wrist inward.
You should squeeze your pecs while coming down and while going up stretch the pecs. Use lightweight and do it in a slow and controlled form. Here you are lengthening the pecs and then shortening the pecs. Make sure when you squeeze take shoulder support to squeeze the chest. Arms should be straight and do 15 reps. After the 15th rep hold for 15 seconds for which you can get maximum blood into the muscle which is important.
Let me tell you first if you want to draw the line in the inner chest muscle around the bone: left and right pecs you should increase the thickness of inner left-right pecs. It means presses are good for your outer chest but the inner chest is your problem because of the deep layer around the inner chest that you couldn’t train. For that you have to shorten the pecs means any movement where your hands are closed.
So in this exercise while you are rotating the arm you are contracting; you are getting maximum blood into the muscles. You will be squeezing the pecs while you are getting the blood into the right-left deeper inner chest layer. Our main thing to get blood into the muscle more you squeeze, the more blood you can get inside the muscle.
You know the blood carries all the nutrients and all the amino acids.
You have been having protein or diet all day. The stomach breaks that diet and pushes it into the bloodstream through blood vessels you will get these nutrients. When we do exercise we will squeeze our muscles then we will get blood into the muscle and you know that blood carries all the nutrients and amino acid. And when we squeeze here blood supplies the nutrients for which your muscle will grow. So squeezing is very important- Shortening the pecs and lengthening the pecs.
Right now without any equipment if you squeeze your chest by straightening the elbow then you will notice that your inner part of the chest will get squeezed. You will feel that blood is getting into the muscle and that’s what you want. Because by doing presses you are not getting blood into the inner muscles. Presses are a very good exercise for mid-range and thickness but it’s more effective for the outer part.