Need some excersise to build the inner chest

[KritNC]

My inner chest is not getting any development I need some exercises to isolate the inner chest.

My current workouts for Chest are:

Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

 

[im12whatisthis]

Stop doing PHAT. It's not a good routine for chest/shoulder size.

Incline bench and incline db flies with a 4 count pause at the stretch (less than 45 degree incline though) seem to hit inside a bit more. You can't really isolate it though.

 

[TLR Is Mental Poison]

First of all you doin WAY TOO MUCH

Second of all all you can do is DB bench and flys... the rest is all genetics

 

[MMS]

weighted dips

and fwiw im doing phat, getting the best aesthetic gains on my chest in my life

 

[MMS]

weighted dips

and fwiw im doing phat, getting the best aesthetic gains on my chest in my life

 

[KritNC]

Stop doing PHAT. It's not a good routine for chest/shoulder size.

Incline bench and incline db flies with a 4 count pause at the stretch (less than 45 degree incline though) seem to hit inside a bit more. You can't really isolate it though.

those are the two body parts I wanna build the most

 

[TRBM]

Incline bench and incline db flies with a 4 count pause at the stretch (less than 45 degree incline though) seem to hit inside a bit more. You can't really isolate it though.

+ Dips


I've been doing incline 100lb plate presses as well, at the end of the workout

 

[Houston911]

weighted dips

and fwiw im doing phat, getting the best aesthetic gains on my chest in my life

weighted dips



its a beautiful feeling

 

[Malta]

Weighted dips like others have said, and close grip dumbbell bench press.

 

[krackdagawd]

Stop doing PHAT. It's not a good routine for chest/shoulder size.

Incline bench and incline db flies with a 4 count pause at the stretch (less than 45 degree incline though) seem to hit inside a bit more. You can't really isolate it though.

Tempted to neg

 

[TYBG]

I like cable flys. It could just be a size issue or genetics

 

[Jesus]

Tempted to neg

Beat you to the punch....

 

[TLR Is Mental Poison]

Tempted to neg

Ay bruh....

I think the comment was unwarranted... but that shyt is definitely not for everybody......

 

[krackdagawd]

Ay bruh....

I think the comment was unwarranted... but that shyt is definitely not for everybody......

Let me guess you stopped doing the routine.

His statement was that "PHAT isn't a good routine for chest/shoulder size" on what exactly is he basing this?

 

[-G$-]

Stop doing PHAT. It's not a good routine for chest/shoulder size.

went from 225 -> 315 bench on PHAT in less than a year