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2003/01/28, 10:28 AM
You have to work the entire chest area. Heavy compound movements are what will work the chest.There is no such thing as inner or out pectoral muscles. The Pectoralis Major (pecs) are comprised of two main muscles, the clavical head and the sternal head. The sternal head is what we normally are referring to when we say “pecs”. It’s a large, wide muscle that spans from your arm pit to your middle chest area or sternum. It is NOT divided into inner and outer areas. When you perform a lift like bench presses, the muscle contracts as a whole. You can't just isolate that one area. Do your weights first, before bbball, you need to be as strong as you can on benches and inclines. Do not worry about multiple reps. Do 6-8 heavy. If you can do more, then increase the weight. When you are lean enough, that "separation" that you are looking for will be there provided the chest is develped. I had this too, till dieting for my first contest. Then it all came together. It was very defined, had a layer of fat I didnt' realize around it. Good luck to you...hope this helps.
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