When targeting a specific muscle group, it is often beneficial to select movements which will hit a specific portion of the muscle, then move to different sections. Chest is one such muscle group in which it may benefit you tremendously to start with one area, such as the inner pectorals, and use exercises to target it specifically. Then, you would move to the center then outer pectorals with each preceding exercise. The result would be a spreading of blood throughout the pectorals, and presumably, more targeted growth.
Incline Dumbbell Flyes
Use very moderate weight which will allow you to reach 12 to 15 repetitions per set. Your goal for this movement isn’t to hit some personal best with the poundage. Rather, you want to stimulate that area where the pectorals meet. Keep your reps slow and steady, and focus upon flexing at the top of each repetition.
Incline Dumbbell Presses
Now it’s time to beef up the pectorals. They should already be fully engorged with blood from the dumbbell flyes, so now it is time to make them do some work. Remember – this workout isn’t designed to pump. Rather, it is designed to help you build up the chest. Complete sets of 8 to 10 repetitions with some seriously heavy poundage.
Flat Bench Presses
Moderate to moderately heavy would describe this movement for the purpose of inside-out chest training. Your first set should be in the 12 to 15 range, and your fourth set should be about 8 reps. The rest should connect the high and low range. Your last set will be the heaviest. The blood flow to the chest should be very intense by this point in your workout.
This exercise will cap off all of the heavy presses and flyes with a vertical approach to hitting the muscle group. Lie on the bench and let the dumbbell drop as low as possible over your head. This will stretch the pectorals completely from top to bottom. Bodybuilders from A to Z (Arnold to Zane) swear by pullovers, and so should you!
Standing Cable Crossovers
Finally, it is time to finish off the pectorals for the day. This movement is very useful for allowing the bodybuilder to hit the outside pectorals, where they meet the deltoid (shoulder) muscle group. By adjusting your standing position, grip, and position of the crossover handles, you can target the upper, middle, and lower sections of the outer pectorals. You will have started at the inside with incline dumbbell flyers, and worked your way all the way down to the outer pectorals. Good work!
You can change the types of exercises to better fit your available equipment and to select movements to which you know your body responds well. As long as the first exercise targets the inner pectorals, the middle movements hit the middle pecs, and the final exercise wraps it all up with an outer pectoral movement, you will be in good shape. Remember to fully stretch following this workout to alleviate soreness and keep the growth coming!