how do close the gap in the middle of your chest?

[ABGPlayer]

cuz my gap is quite wide and it doesnt actually look very attractive so what can i do to narrow it?

 

[Chewy Bagel]

Sounds like genetics - you can't change that. You can hope that you'll be able to fill this gap by building muscle in your inner pec area, but some people get the short end of the stick as far as muscle appearance and where the muscle is attached to the bone. Some people have high biceps, high lats (me), a 4-pac instead of a 6-pack (me), etc.

The best way to build your inner chest is to do cable crossovers, dumbell flies (incline, flat) and pec dec. Do all the other chest exercises as well.

 

[Revlis]

Yup, down to your genes. CB gave some good advice.

 

[MetalFortress]

CB, there IS NO INNER CHEST!! Only upper, middle and lower.

 

[Chewy Bagel]

I stand corrected - I'm just telling him what I *thought* was working for me and what I have been told for years. Here is further evidence supporting the fact that there is no "inner chest."
Just train hard and hope for the best, AGBPlayer.

Training FAQ

View all articles by Matt "Powerman"

Written by : Matt "Powerman"

Q: My upper inner chest isn’t growing. What can I do to target it?

A: First a clarification: there is no such thing as an “upper inner” chest. It physically does not exist. Your chest is one muscle which stretches from the shoulder to the sternum, and has two points of attachment; these happen to be an upper and lower attachment. So yes, technically there is an upper and lower chest. However, it doesn’t matter from the standpoint of either anatomical function or aesthetics, because both the upper and lower head of the chest perform the exact same function regarding the body’s movement.

This means that there is no way to contract the upper head independently of the lower head, and vice versa. It cannot happen. Since the heads cannot contract independently, there is no way that any greater or lesser stress could be applied to them with an exercise, so emphasizing the growth of one head over another isn’t possible either.

However, for those that argue for inclines “filling in” the upper chest: There is another muscle that lies behind the pectoralis major (chest) called the pectoralis minor. The pec minor is a small muscle located underneath the pec major near the shoulder. It is responsible for moving the shoulder forwards; coincidentally, this muscle is activated more in incline pressing movements than in flat pressing movements. If you do have an “upper chest” that can be selectively targeted by certain exercises, the pec minor is it.

The same goes for any body parts that perform the same anatomical function—the heads of the bicep, for example. Remember, the shape of a muscle is determined by genetics and there is no way you can train it for a different shape.

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