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Inner chest/pec development?


yamesu

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Just wondering if anyone has any good bodyweight or calesthenic excersizes for development of the inner-chest?

Id like to avoid gyms if possible.

Cheers :)

"We did not inherit this earth from our parents.

We are borrowing it from our children."

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From a martial arts standpoint, your primary training concern should be strength and performance. It seems more like an aesthetic question you are asking. Can you clarify your goals and rational behind the question for the thread?

Matsubayashi Ryu

CMMACC (Certified Mixed Martial Arts Conditioning Coach)

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Thanks for the replies :)

Bushido-

Nothing is wrong with gyms, when I get a chance I go, but with work, travel and training Kyokushin classes, I dont get much time to go to gyms, so working out at home is a better option.

Ive done triangle/diamond pushups in the past, but stopped because I was told that wide arm pushups were better for pec development.. Doh! Ill get back on them and see if they make a difference. And dips! Brilliant, I had not thought of that. Thanks!

Ushiro-

Your assertion is competely correct, it is purely an aesthetic question. From 20ish years of kykushin training my karate is pretty solid (not by any means saying it cant get better as ther eis always room for improvement), but I am starting to think more about the looks factor now as I have built a bit of function that I am confident will continue to improve. My problem is that I had a break from training and put on a few kilos/pounds which I have now shed, but it did change my overall "look".

Thanks again for your replies :) I much appreciate it!

"We did not inherit this earth from our parents.

We are borrowing it from our children."

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To focus on your chest the dips will have to be on the backs of two chairs, not on the seat of one. In my experience it's pretty challenging to work just the medial aspect of you pectorals. You might even try mixing up how you do the push-ups: close, wide, down on the left, up, then down on the right, etc. Good luck!

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Cheers

,

I have parallel bars in a park near work, and at home, so can do dips on them as opposed to a single chair.

I have just been told by a PT I train with that dumbell fly's are a good one, so have been trying to mix it up and do supersetting of these various recommended exersizes (fly's, dips, pushups, mock-pec-deck-with-resistance-bands).

I do try to mix up my pushups, however, one problem is that for my Karate training, Shihan and Senseis only care about / focus on shoulder width pushups on knuckles, and I need to work up to and keep a set at around 100, so focusing on that does take its toll on doing heaps of other pushup variations! :( There is only so much time to do pushups without exhausting my muscles...

I really apprecite the replies guys.

If I do make it to the gym (or just on my dumbells at home), can you recommend any dumbell excersizes I can superset along with fly's?

I know... I am moving away from the whole bodyweight thing now...

"We did not inherit this earth from our parents.

We are borrowing it from our children."

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There is a nasty little secret that you only find out when you really start studying bodybuilding. Growing muscle size requires that you eat at a caloric surplus. A caloric surplus will also make you gain fat. This is the reason why bodybuilders go through bulking and cutting cycles. When they cut, they do everything they can to hold onto the muscle they worked hard to get, including eating a lot of protein and ingesting casein protein at bedtime.

You can lift to your hearts content, but if you are on a diet (caloric deficit) you will still lose muscle. If you want to do some bodybuilding (and it sounds like that is your goal), then read up a bit on the practice of bulking and cutting. No need to fight reality or reinvent the wheel.

Matsubayashi Ryu

CMMACC (Certified Mixed Martial Arts Conditioning Coach)

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  • 2 weeks later...
To focus on your chest the dips will have to be on the backs of two chairs, not on the seat of one. In my experience it's pretty challenging to work just the medial aspect of you pectorals. You might even try mixing up how you do the push-ups: close, wide, down on the left, up, then down on the right, etc. Good luck!

argee with you. thats true :)

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  • 4 weeks later...

Thanks for the replies everyone! :)

With a few mixed tactics Im slowly getting definition back! It looks like it will be a long road, but I will get there! :)

"We did not inherit this earth from our parents.

We are borrowing it from our children."

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