The Best Pectoral Muscles Exercise for Inner-Chest

pectoral muscles pain

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What pectoral muscles exercise can enlarge the inner chest. Is it possible to influence this with the help of strength training?

How does pectoral muscles exercise work?

It is precisely known that we can influence the increase in the volume of skeletal muscles, and this happens due to the thickening of its individual fibers. This thickening is due to an increase in the number of myofibrils, such filamentary structures that provide contraction of muscle fibers.

And now we will explain clearly. Imagine a stranded cable. The cable itself has a certain section (this is one muscle fiber), and inside it are, for example, 97 thin wires (these are myofibrils). You train, and in response to training stress, the body builds new myofibrils, and in one cable, there are already not 97 wires, but 100 and, accordingly, the cable has become thicker, i.e., muscle growth occurs. At the same time, one muscle fiber cannot have a conical shape and thicken in one place.

pectoral muscle strain
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But, nevertheless, scientists observed different regional activation of one muscle with changes in pectoral muscles exercise and loading angles, i.e., different sections were loaded differently. Moreover, they recorded differences in regional hypertrophy (triceps), i.e., closer to one mount, the muscles grew more than the other. Hooray, there is growth!

We’ll immediately upset the biceps pickers that after a 12-week experiment, they could fix this growth only with the help of a functional magnetic resonance image, and these numbers are insignificant, but nevertheless, the phenomenon takes place.

It is assumed that this phenomenon is caused by the compartmentalization (scary word) of muscles, i.e., some fibers have a shorter length and run not from one place of attachment to another, but as if attached to some part of the long fibers.

How to train inner pecs

So, the pectoralis major muscle is fan-shaped and on one side is attached to the clavicle, sternum, cartilage of the upper ribs, and on the other to the humerus. It is proved that a change in the angle of application of the load changes the activity of various fibers of different segments (a top, middle, bottom) of this muscle. This is what we call in conversation – the top, middle, and bottom of the pecs.

Output. Considering that at the moment no evidence of regional growth of individual parts of the segments of the pectoral muscle (internal or external) has been published, it makes no sense to rely on it.

Additionally, see the top 3 home exercises for glutes according to science.

What is more, we’ve prepared the best exercise for latissimus dorsi.