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As with any other muscle group, once you
have been workout for a while you are likely to notice that some areas
of the chest muscles are developing better and more rapidly than others.
To correct this imbalance, you need to alter your chest muscle training
program and include more exercises to stimulate the pectorals that are
lagging behind. List of exercises for improving each area of the chest
muscle, though no exercise works in complete isolation:
Upper
Pectorals
- Incline
Presses with a barbell or dumbbells or Smith Machine
- Incline Flys
Lower
Pectorals
- Decline
Presses with a barbell or dumbbells or machines
- Dips
- Decline Flys
- Cable Flys
Inner Chest
- Cable
Crossovers
- Presses of
Flys holding the contraction at top for several seconds
- Bench Presses
done with narrow grip
Outer Chest
- Dumbbell Flys
concentrating on full stretch and lower range of motion
- Dips
- Incline
Presses and Bench Presses done with a wide grip and lower three-quarter
movement
- Dumbbell Flys
- Dumbbell Bench
Presses stretching at bottom, coming up only three-quarters of the way
and not letting dumbbells
touch
- Incline
Presses with bar
Rib Cage
- Dumbbell and
Barbell Pullovers
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