MWG

No matter what i try i cant seem to get my inner chest to grow any bigger than it is what would you suggest trying in terms of exercise and grip my current chest routine is:
Incline BB press:3 sets 10-12 reps
Flat BB press:3 sets 10-12 reps
Dips:2 sets to failure

Thanks

Lost Soul

Train for 2 years
employ overload
pick a tried and tested plan with the correct form and rep range
eat in a calorie surplus
enable adequate rest
distunguish on your chest 'development' what is fat and muscle

report back

that will give you a good chest with mature muscle and a base to grow

MWG

do you think if i was more cut my inner chest would show more? do you think this is the case?i know its hard to say without pics.
Im around 15 and a half stone 5.11" and my bf% is around 13/17 at a guess, dont get me wrong my chest is a decent size but it seems the inner part is less developed than upper/lower and pec/delt tie in, thanks

flex899

well... possibly, but what Lost Soul said will work, even if it does seem daunting.

Lost Soul

if your developement is shoulder 'rich' you may start to look at form to recruit your chest

even when not lean you will feel solid muscle tissue in the calvicular fibres if you have them

pressing is enough but ensure you are lifting a weight in a manner which promotes growth (thats form, correct reps, correct hand spacing etc)

I assume you have been doing this with overload and in a calorie surplus for more than 2 years?

MWG

Yes and no, ive been training about 5 years now but its only been this past year ive sat down took all the advice from this site in and created a nutrition plan which meets my calorific needs and more so i would say the past year yes ive been taking in more calories than needed but the right kind before i sorted my diet out i was consuming enough calories just not the best kind and yes i apply overload in the form of when reaching 12 reps with a certain weight i increase the weight and stay with it until i reach 12 reps with that weight and so on. I think i mite concentrate on very strict form on my next chest workout see if i can feel my chest more rather than front delts more.

Lost Soul

Incredible Bulk

add air to the balloon and it shows more shape
gauge its shape after only blowing into it for a very short while and be prepared for dissapointment.

my chest is only just starting to show real 'upper' and 'inner' shape, only because i have spent the time in the gym consistantly training as a whole, not trying to work upper/inner/outer areas.

MWG

Cheers lads will take the advice on board

d@n

its probably just bf, you will hold more on the lower outer chest then the inner

Lost Soul

100% agree as pointed out initially

people look at their chest and believe it to have weak areas when its actually just holding fat where they think development is

thestudbeast

When doing incline benching squeeze inwards it will help hit the clavical

d@n

good advice
something like this is what most people do
any incline press
any none incline press
any fly movement
sets betwean 1-5 and reps betwean 5-15

recc

so.. can you have fibres missing?

Lost Soul

no but you can clearly feel when hypertrophy has taken place as muscles will have shape, size and a level of firmness