STOP! You're Training Your "Middle" Chest Wrong
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- čas přidán 29. 08. 2024
- If you have a problem with the middle chest line between your pecs, you will want to know how to fix your flat inner chest. You might know it as the inner chest or the middle chest, but the line between the two pecs is often a problem for people. In this video, I am going to discuss the inner chest problem and what you can do about it to make your chest look bigger and better.
The middle chest line that divides your pecs from each other is something that can make a chest look big or small, depending on the size of the gap between the pecs. The main problem that people usually have when it comes to the inner chest is that there is too much separation, making the pecs stand further away from each other and giving them a small appearance.
So how do you fix a flat inner chest?
It starts with your genetics. First and foremost, there is a finger test that you can perform to determine the distance between your pecs based on their insertions on the sternum. Simply run your pointer finger up and down the line between the inner pecs. You will be able to feel where the muscle fibers insert into the sternum along with any possible gaps or shortened insertions where the pec doesn’t run all the way to the middle.
The closer the attachment of the chest to the sternum, the less wide the gap will appear between the pecs.
Unfortunately, when it comes to genetics, there is no changing the muscle insertions.
Genetics also play a role in the fact that there may be deformities in the sternum. A crooked sternum or one that is caved in, such as in pectus excavatum, will give the inner chest a less than ideal appearance.
If you have seen a Scott Steiner’s chest, you might be worried that that is what you are destined for. Don’t worry, the appearance of Steiner’s pecs likely comes from nerve damage occurring from his wrestling career.
If you have a middle chest problem, your diet and nutrition may play a role in making it look better. A smaller chest with lower levels of body fat are going to create a better looking chest than a big one that is covered in body fat. Why? Lower levels of body fat actually increase the appearance of muscularity. This means that at the right level of leanness, your chest could actually look bigger and better.
The appearance of a bigger, more muscular chest will actually help to make that inner chest separation look way better.
Finally, fixing the inner chest problem requires you to train your chest and relies on knowing the right way to do so.
Basic chest exercises are great for building a bigger chest; these include the barbell bench press, dumbbell bench press, weight dips, and weight pushups just to name a few. While the basics are good for progressive overload and getting stronger … they are lacking somewhere.
These chest exercises are limited when it comes to one main function of the chest - adduction of the arms. Being able to bring the arm closer to the midline of the inner chest will help to activate more muscle fibers and train the chest through its full function.
An example of an exercise that trains the chest through adduction is a simple cable crossover.
When it comes to training the chest, it’s not only what exercises you choose, but how you do them that matters, especially if you have an inner chest problem.
I find that the chest is the laziest muscle in the body; too often the shoulders and triceps take over the brunt of the work that the pecs are supposed to be doing. In order to get the most out of your chest exercises, try slowing them down. Slower reps lead to not only more stability, but allow you to really focus on the muscles you are trying to work meaning you will be getting better chest activation.
There is also the presence of non-spanning muscle fibers in the chest. The more you contract your pecs, especially through adduction, the more that these fibers become active. If you can get these non-spanning muscle fibers to contract as well, you will have a stronger contraction of the chest.
Remember, focusing on trying to target that inner chest line is unnecessary. If you follow these simple principles and make them the focus of your chest training, you will have a better looking chest that will take the attention off the middle chest line.
Fix Your Flat Inner Chest - athleanx.com/x...
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Thanks brother! Nice burn on Kenny there too, lol!
Always shows better luck next time
Oh yeah! 🤘
Do you think you could do a series on stretches? Stretches for arm day, back day, legs, cardio, etc... It would be helpful for us older guys who need more stretching before getting after it.
do people actually win these?
Jeff, this video felt particularly well paced, so I just wanted to take this time to thank you for all the great videos you have done throughout the years, you have helped all of us immensely 😔🙏
Going into the military at 17 out of high-school I followed Mike Mentzer early on and still today. Was pleased to find your channel with great content a few years back and appreciate what you are teaching
Good Luck
You from?
0:45 Finger Test
2:20 "How to Fix a Sunken Chest! (PECTUS EXCAVATUM)"
3:40 "Can't Lose Stubborn Belly Fat? (JUST DO THIS!)"
4:20 Strength Compound + Adduction Isolation
6:50 Non Spanning Fibers (Through Full ROM)
Ha. 🤭
You typed... "4:20"
hee hee hee....
I swear Jeff is a simulation. I was thinking earlier "how do i get the middle chest line better" and he posted the answer. It happens so often 😂
I bet there's a group of us following him all at about the same phase in our body building/ athletic career. I gotta say it's nice that this is the kind of stuff I'm trying to improve now.
@@mattreynolds7835 its a pretty brilliant community, right? Its awesome that people can grow together and just want to improve
Everything is a simulation in your life. It is a screen of your thoughts.
CZcams is cleverer than you think
Better said or explained is that you are living in simulation.
Namaste! all the way from India,
I am 41 and have been following you for about 6-7 years now. Your videos have really helped me in my training. Love your short and sweet content and top of all the positivity is just awesome!.
Kudos! Jeff and would love to see more of Jesse, you guys are really funny together. Cheers!
What’s up Jeff, been watching your videos for almost a decade, thanks for all the great content.
@6:04 Shots fired harder than last time😂
Who does he mean there?
sean?
Maybe Reinassance Periodization? @@Patrycjusz211
@@Patrycjusz211 Mike Israetel
@@kylehackett162I like how Jeff also reviews workouts, but he calls out Mike for it tho😭 everyone does it because it’s easy content
This man has a plethora of knowledge! I've been supporting the channel with views and comments, but I am definitely considering buying some of his programs..
6:04 i didn't expect you to take shots at dr Mike but damn 😅
Mike Isretal has good info but also strong biases with a superiority complex. Can’t see things outside of his biased lens and ridicules those who do
@@abhivideos101 most of his "biases" are based on scientific literature and actual studies, and those that are just personal preference, he usually lets you know up front...and he typically tells you the "why" behind it.
Choose your parents carefully
Shall do.👍🏽
"Dammit, mom!"
Words to live by
😂😂😂😂😂😂
Or you can always sue them for not giving proper genetic
Hit my insecurities with this one Jeff
U look huge, my man
Ikr. The middle of my chest is nothing but bone. You can audibly hear it if you knock on it. Like a door in the middle of my chest😂
Brutal
Yeah...I feel you. Same here. At least we now know how to improve.
Just accept yourself, dude. The Media doesn't define us.
Slowing down the pace is a good tip to ensure the front delts done take over
Awesome stuff Jeff, you are the man, the best trainer on youtube hands down.
YES HE IS
This has always been my favourite channel. It never disappoints. Ever.
This video is awesome! This is the kind of information why I love Jeff and have been watching him for almost a decade now. Addressing a common guy question and complaint in the gym. This video is top notch. I sometimes feel the videos recently are not as good as this one is. Either because they are videos already done before or just doing trending things every other fitness channel is doing like reviewing celebrities workouts. Please keep these kinds of videos coming and if need more ideas we have plenty of things we as the community would love to see. Thank you.
Thanks for all the good advice,..you've showed me how to train without causing injury to myself. I've got disc damage in my back and have a hip that needs to be replaced 56 yrs old, you are my go to learning how to safely excerize , thanks bud
I wasn’t expecting a Scott Steiner reference. Based Jeff. 💪🏻
Been following you for a few years now. And since doing so (along with taking the Athlean-X Muscle Stack) I've managed to transform my 51 y/o body to the best shape I've ever been in (and I'm retired active duty). For the first time since I was 18 my 6 pack is starting to come back. The Mrs genuinely thanks you as well, Jeff, for your training tips and product line because she loves me all jacked! Please keep up the fantastic work.
If you struggle to get the front delt out of your chest movements, try super setting, do a bunch of shoulder pressing to pre-exhaust the front delt, go till its on fire, THEN hit your chest exercise. This has helped me and my clients finally feel that lazy pectoral muscle.
My man. I always start with you when I'm focusing on an area or diet. I forward your videos to anyone that needs it.
Jeff is really #1 in fitness videos! (just wanted to get that off of my chest)
That scene from Pumping Iron, where Arnold is chewing gum, dripping sweat while doing cable crossovers, and the camera zooms in all those muscle fibers stretching and popping out like spider webs on his pecs, was the thing that made me switch from just working out to bodybuilding.
Torn my labrum last year. Had surgery in February, still doing PT. Can’t wait to be able to work out on my chest again. And biceps, shoulders, back, triceps lol
So basically, you can't wait to train again... in general... 😏🤣
Doing the finger test as Im in meetings lol...ofcourse my genetics suck though
be careful with the finger test at work, may result in HR intervention and mandatory education modules 🤣🤣
Could you please do a segment on how sleep apnea could be killing your gains? It’s a lot more serious than many people realize.
i love how lately he has subtly been calling out mike isratel for his shenanigans. I don't like that guy. keep up the good work Jeff, no one else has the balls.
How so?
@@Mench951 he literally said it. "the chest is the laziest muscle in your body. Think of it as the youtube fitness influencer who just does review videos on everyone else's work", which is Mike Isratel. Mike is literally always making review videos of trashing what other people do for their training routine, not even considering other factors of what they are going for or expieriencing, he just always thinks his way is the right way on everything.
How did Jeff build such Huge arms?! He has a true superhero physique! And one of the best proportions I’ve ever seen!
Two video ideas PLEASE!
I'd love to get a stretching routine at night before bed now that there's a morning one.
Also, I'm really curious to see a video for the best overall GYM shoes.
Always great content without the BS or clickbait 🙏🏼
I did the finger test and went straight down. Felt great separation on both sides. Then i realized i was doing it backwards and was sliding my finger down the crack of my ass.
Lmfao 😂😂😂
Gotta do everything both sides to prevent that muscular imbalance bud!
A deviation between two middle lines..
😂😂😂😂😂😂
😅😅😅😅😂
You always seem to know where my insecurities are focused on. Perfectly timed video! 😂
God bless you, Jeff!! Thanks!!
Jeff,
Loving the content lately. Been doing those five morning stretches. Literally feel 10 years younger.
Can we get a new and improved cable crossover tutorial? Since it's such an important middle chest exercise.
Thank you
As a finish Carpenter, we always blame the framers and the concrete guys!!hahah 😆
You are the Freaking Master!!!
Thank you sooo much for your in-depth, science based explanations!
Gotta love the Dr. Mike jab lol
Caught that too, Dr Mike is hilarious though. I've looked for it but have never seen him say anything about Jeff. Unless I missed something.
@@jeremiahjary2106 I’ve actually been a BIG fan of Dr. Mike for about a year now. Tons of great information and my God is he hilarious.
@@prquad08 absolutely
Bro this shit saved my life 😭 I thought I was prob high body fast or something and can’t see my middle chest but after doing the exercises and with the proper diet after a week, seeing some definition for sure, Jeff my hero😔💯
Did he just call out Dr. Mike? lol
Fight! Fight! Flight! 🤘😆
Yes sir
I’d say they should debate but one guy reads research the other has a PhD on the topic and has participated in research with one of the best sports science researchers Brad Schoenfeld
“Dr” Mike is just a bro scientist 💀💀
Or Johnny S… or both😅
0:12 🤣 C O M E O N !
Awesome 👍 as all of your vids are. Content like this is moving me closer to lifting again, as I should be doing to begin with. It's been a while and this helps with getting me back to it.
I like that format 😎👍
Coach Greg watching this 06:04 💀
“You can’t do this to me”
Used to have it. The key is serious focus on what you’re actually working.
Managed to work in a dig on the youtube hater content. Nice.
I know what "lazy" person you're talking about. Lol.😆
All the subtle jabs were pretty funny
time, consistency, proper form 👍
I loved this video thank you Jeff 🙏🏼
Always great info!
2 exercises that work the middle chest that weren't mentioned. The diamond push-ups work well, and also the pec deck with an individual arm at a time. When doing the rep go past your chest as if your pushing it to your opposite shoulder. Same movements as Jeff was doing w the cables
Those 2 exercises don't pass the midline, mate
HA!! SHOTS FIRED 🚨
thanks jeff. you are the best
I needed this video, only regret is that my routine for last 8 months was not effective
Great video, wery interesting material!
Your parents are killing your gains!
The real killer. Genetics
Hahahaha
if course i have pectus carinatum.. Never gets talked about. Escavatum gets all the attention
2:22 Logan Paul if he had fought Mike Tyson
Well, let me share my experience of getting this inner chest line. One guy showed me a hammer exercise, but instead of sitting up straight, you sit sideways, adjust the height. And then you push it with your chest, trying to not activate your triceps. Combine it with the chest fly as a next exercise. it works really well for the middle part. Good luck!
Love all of your content Jeff
Thank you 👍👍👍
I was sure you'll show the "saw" movement with a cable or a band, but you didn't 😅
Thank you Jeff! Sticky filaments 😮
GIRL'S GOTTA DANCE DANCE DANCE
Perfect timing, been over your videos of floor flys and cable workouts, but I’m ready for an updated guide!
This is good to know. Thanks.
flat bell dumbbell pressing heavy after you are conditioned for it (not too explosive to avoid pec tears). then I follow that with deep cable flys. (not as heavy, but for volume). Also add smith machine overhead pressing with a strong incline (if you are doing your dumbbells flat)
Answer was, put in the work!
Please, To help viewers learn proper form, could we add slow-motion replays of the correct exercises at the end of each video?
I've never clicked faster
I was waiting for the counter argument to the new stretch reflex fad. Everyone middle chest was going to start lagging. Enter Jeff
Love your videos. The 100 series is a killer! Love it
I like the one arm press. Great tips.
A is the choice
@3:10 My goodness! Genetics at their best!
The video started as a thought it would. That gap between your pecs, I can put one finger between and still have room to spare. Plus my chest is a bit sunken. I do wonder why my chest otherwise looks alright but that being the reason I can't seem to get that 225 lb bench press, not for a lack of trying.
Dr Mike dig @ 6:04 !! haha
its really not because that's not his whole channel xD, he posts very informative videos which you would understand if you actually watched any of them
@@jackst1228 tell him to not stoop low enough to use name calling
@@LittleBpaulmuller-Owners ??
@@jackst1228I wouldn’t listen to that guy seems like a sycophant or bot
Vince from V Shred has directly copied Jeff's videos in the past
Btw, guys, I already knew the answer. Because I've been watching Jeff for a few years now.
I've watch a few of your weight loss videos and they have been SUPER helpful. But what would you suggest for someone going from 10-13% body fat down to the 8-10% range? Did I miss something in a video? Please let me know. Thanks again for the vids. Stay after it! - Will
Wat ch
The Fastest Way to Get Lean (FROM ANY BODY FAT LEVEL!)
Jeff is always right, but doing my pecs flies one arm at a time is going to suck. I'm already in the gym, far too long every night. My shortest is cardio day (no weights) for an hour, but usually, it stretches to around 2 hours. I don't usually cross over the chest when doing flies because with the handles at my gym, it's awkward, but when I do, I can tell it's contracting much, much better.
what's suck about one arm at a time?
@LittleBpaulmuller-Owners just the additional time it adds. I have to do lots of sets to wear out pecs. I don't know why, but my pecs require a real beating. Otherwise, they will recover too soon. Besides that, I have no problem with it.
@@botherchriswinkler
Min 1 both sides
Min 2 rest
Min 3 both sides
Min 4 rest
Min 1 left
Min 2 right
Min 3 left
Min 4 right
What's the difference
Both sides still did 2 sets in the same amount of time
@@LittleBpaulmuller-Owners you're right. No difference at all. Silly me.
That long is probably working against you..
Idk. Prisoners are always talking about a big chest requires shortie pushups and it makes sense that consistent pressure on the chest without the transfer to the shoulders is the way to go. The more you push back the less your chest is sticking forward. It makes sense but it goes against everything I was taught about full range of motion.
Whatever happened to the declined press, you could add more weight to develop a more defined lower pec cut?
6:05 shots fired 😂😂
Jeffs Body has me getting sticky stuff all ON my chest 😂🤣😭💀
HAHAHAHA far out thats crude
Love cable work.
Jeff the legend 💪
And here I thought I wasn't pushing hard enough on my chest. Turns out I just have a weird sternum.
Pec shape is determined by your insertions, you can't change it....if you've got a big gap down the middle, it's always going to be like that.
Full training program (Like)
Day 1: Chest & Tricept
* Bench press (3/15)
* Dumbell flyes (3/15)
* Tricept pulldowns (3/15)
* Skullcrushers (3/12)
* Tricept Kickbacks (3/12)
Day 2: Back and Bicept
* Hammer curls (4/12)
* Seated Incline curls (3/12)
* Deadlifts (4/10)
* Bent over rows (3/15)
* Lat pulldowns (3/15)
* Barbell Bicept curls (3/12)
* Cross curls (3/15)
Day 3: Legs
* Standing calf raises (5/12)
* Bulgarian squats (3/12)
* Kettlebell lunges (4/10)
* Barbell squats (3/10)
* Leg press (3/15)
* Leg press (3/15)
* Leg curls (3/15)
Day 4: Shoulders, Traps & Forearm
* Lateral raises (3/15)
* Dumbell Shrugs (3/16)
* Dumbell Shoulder press (3/12)
* Wrist curls (3/20)
* Front raises (3/15)
* Barbell wrist rollers (3/18)
Got it, Jeff. Thanks.👍💪
You really are the goat
SEEMS LIKE GENETICS IS THE MOST IMPORTANT FACTOR! It's like saying if ya want Tom Platz legs work hard???
Great video
Push ups up pulls best workouts for your body and the muscles stay looking great years later
Somebody once tapped the middle of my chest through my shirt then stopped with a confused face. The middle of my chest is nothing but bone. You can audibly hear it, like knocking on wood 😂.
My son had a excuvatum did noting about it and at 25 he did not have any problems was normal after doing a lot of manual work like in the building industry thanks god we didn’t take the medical option
unfortunately i have that condition and have alway been self conscious of it
I have Pectus Carinatum which is the opposite of pectus excavatum. My sternum sticks out to the right and because of that, my right pec always looks bigger than the left.
Why wasn't this actionable info released on international chest day ? Now I have to wait patiently for my day to come.
6:05
I feel some youtube drama coming:)
With respect you are like kid from wonder with the body from Rocky lmao