want to get rid of the gap in my chest help

[blacklbl]

I've seen most people with their chest muscles connected in the middle. I'm one of the unfortunate few that has the gap there, where you could tap the bone. I have nicely sized chest muscles (or theyre getting there), but still have a problem with a gap. Will this eventually fill in? Or iwll I forever have a gap?

[Alex(AJ)]

you arn't "one of the unforunate few"

everybody has a gap between pecs; genetics determines how big it is

work with becoming more massive ot build up the pecs, and other than that, just live with it (it's genetic)

[carcajou]

I think if you do 'close grip bench press' it may help make the gap a little smaller because it works the inner part of the chest muscle. I think there are a few exercises that will help...maybe the lying straight arm flye...

[JOMO]

ive got one too, i dont think mine will go away!
just look at yourself sideways and close your eyes a bit, umm, never mind that part

[blacklbl]

Originally posted by JOMO
umm, never mind that part

lol, good one.

[ilker]

Originally posted by Penguin
I have nicely sized chest muscles (or theyre getting there), but still have a problem with a gap. Will this eventually fill in? Or iwll I forever have a gap?

I have the same problem. I believe it is genetic. Whatever I do it grows very very slow. But there are a few exercises that make feel my inner-upper chest works:

close grip incline bench press (not too close and your elbows on the sides)
Incline dumbbell presses (at the end, palms facing each other)
Incline cable flies (wrists facing each other)
one arm cable crossovers on your knees (the other hand should be on the working part of the pecs)

I am doing these exercises and it grows very slowly but at least I feel it grows!!!

[Tuna Fish]

Hi Penguin-

Probably genetic. Best way is to build the inner pecs as much as possible.

Agree with Ilker- concentrate on close-grip benches, pec-deck, cable crossovers, etc.- Any exercise that works the pecs hardest in the fully contracted position.

[blacklbl]

thanks everyone for all the help.

[JOMO]

youre welcome! you did try my mirror advice right?

[miskiw]

you can't determine where your muscle fibers originate (there connection to bone basically) and where they Insert (basically the connection to another bone by a tendon) that is genetic... you were born with it all..

if some people have a wider gap in their chest you can't really do much about it... your pec muscles just originate higher... or farther on your rib cage (pec arise from medial 1/2 of clavicle(shoulder blade), the length of the sternum, and the upper 6 ribs...)

[Streax]

close grip bench to increase the size of the inner pecs? huh?!?!?!!?

It is genetic, just build your whole chest and don't obsess about it.

[blacklbl]

Originally posted by Streax
close grip bench to increase the size of the inner pecs? huh?!?!?!!?

It is genetic, just build your whole chest and don't obsess about it.

im mainly pissed cuz ive noticed that myself and other people with gaps that i know, have strong arms and do really well with arm stuff, but on the chest stuff like the bench, we are behind people that are behind us on arms becuase they dont have the gap. i dont know if its a coinsidence though.

[4banger]

Aren't close grip bench presses supposed to put more load on your triceps than on your chest?
And how can you isolate one part of a muscle?

Just keep bench pressing, use compound movements like DB straight/incline presses, they work a lot of fibers at the same time giving you an advantage over isolation exercises.

Squat and deadlift, they'll help you grow all over.

[ilker]

Originally posted by 4banger
Aren't close grip bench presses supposed to put more load on your triceps than on your chest?

Bro, I have been doing bench presses for 7 years and it didn't work as much as close grip bench presses did for my inner chest. when I do close grip bench presses I don't grab the bar to close (like 30 cm between my hands) and keep my elbows on the sides. I feel my inner chest work when I do this exercise, especially I put more of the power on my chest not on the triceps.

[blacklbl]

how close IS close grip bench pressing?