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Inner
pectoral development in general comes about by working the top range of
pectoral movements - a Bench Press with a narrower grip, for example,
with the bar pushed all the way up; or cable crossovers, letting the
arms cross over each other, which really contracts the inner pecs.
Decline
exercises work the lower pec region more intensely. These include
decline presses, decline flys, decline cable movements and dips. We like
dips because, by bending farther forward or holding yourself straighter,
you can change the way the stress hits the muscle even right in the
middle of the set.
If your
pectorals just seem to disappear when you raise your arms over your
head, we recommend doing a series of incline dumbbell presses at a
variety of angles, starting out almost flat and going up until you are
almost doing a shoulder press. This will produce the kind of total
development that gives you impressive pecs even when your arms are
raised or when doing a front double biceps shot.
There are
exercises you might do for weak point training that you would never do
in a normal workout if you weren't trying to overcome a problem. This is
why we caution young bodybuilders against simply copying what they see a
champion doing in the gym. He may be doing some sort of one-arm cable
lateral motion at a special angle in order to deal with a weak point. If
you assume that exercise is a standard one and include it in your
regular routine, you might end up wasting a lot of time and energy and
holding back your overall progress.
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