Inner Chest Muscle Growth Fix! (ONE EXERCISE – MORE RESULTS) – ScottHermanFitness

Building BIGGER MUSCLES comes down to simply being able to activate them properly. If you can’t seem to grow your chest (inner, upper, middle or lower areas) you just need more practice targeting them and the exercise in this video will help you do that. And if you enjoy these tips try my *FULL CHEST WORKOUT* here!

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Today I’m going to be talking to you about how to build a bigger chest, by taking what you’re already doing and showing you how to make it better. Now it is imperative that you really pay attention to what I’m about to explain to you, because this is going to lead into the exercise that I want you to do in order to get more chest activation.

The chest has two primary functions, which I have already talked about in my How To: Dumbbell Bench Press video. The two primary functions are to press forward and to adduct the humerus (which is to bring your arms towards the centre of your body), which is why when you put your hands together out in front of you, you get a lot of chest activation. It should be quite obvious what the difference is between using a barbell and dumbbells when it comes to these two functions, but I’ll explain it really quickly.

What Is The Problem With Using Dumbbells To Target My Inner Chest?

When you barbell bench press, your hands are locked into position, and even if you bring the bar all the way down and all the way up, you’re still only maximizing one primary function of the chest, which is just pushing the weight away from your body.

You’re not able to adduct your arms this way, but if you were to grab dumbbells, you can do both, you can go down a bit further which gives you more of a stretch on your chest, which is going to help with a bit more muscle growth and muscle activation. Then, when you get to the top of the movement, instead of being stuck in one position, you can adduct your arms in and really flex and squeeze your chest for more muscle activation.

However, there is a problem here as well. Although you can adduct your arms, as soon as the dumbbells touch each other, you can’t adduct any more, and it’s quite a bit of space left between your hands, even using light weight like 20lb dumbbells.

When you start using 60lb, 70lb, 80lb, 90lb or 100lb dumbbells, that space is going to get bigger and bigger because the dumbbells will touch sooner. So while you’re still able to get some adduction, you’re kind of limited depending on how heavy you are going. Some of you might say you can just take one dumbbell and then balance yourself as you go all the way down and all the way up, and then go across your body for full adduction.

You’re right, you can do this, HOWEVER, when you start to get really heavy with the weight, it’s not the most stable exercise to do. It’s very easy to lose your balance and either fall off the bench, or you try to press the weight across your body and your arm goes too far and falls. There is some danger to the exercise, and though I’m sure many of you with proper control will be able to do this, you have to think ‘Is the risk worth the reward?’ In my opinion, it’s not. But, there is something you can do which will make this a lot easier and allow you to target and isolate your inner chest if you’re lacking some growth.

Bent-Over-Single-Arm Chest Press
In order to do this exercise, you’re going to need a cable machine, and all you have to do is put the cable as high as you can (I like to put it at about the same height as the top of my head), and from there you can take the handle, get over into the chest press position, and you can press down AND cross your body. There’s a lot of added benefit with those few extra inches where you’re able to cross your chest all the way.

Try standing up right now, and press your arm forward so that your arm is almost in the middle of your body, then take it 2-3 more inches across. You should instantly feel a lot more chest activation in just those couple of inches.

*CONTINUE READING HERE*

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