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 nonspanning 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 nonspanning 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.

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