YES, You CAN Work Your "INNER" CHEST - Here's How! (Region-Specific Hypertrophy - 6 Studies)

[@DrGains]

Due to popular demand by those who don't have / can't access TikTok, I just posted an even shorter version of the free weight & bodyweight alternatives to this exercise on KZbin Shorts (I didn't even know those existed until now! 🤷🏽‍♂️)

[@JohnnyGTar]

These are like coffin presses right? I mean if you actually squeeze the dumbels or plates together.

[@richardbinkley8487]

Where is the link, i dont have tik tok, I workout in my shed with some very BASIC equipment.....no cables

[@richardbinkley8487]

NM I found it, thank you!

[@machimuse7526]

Hi - can you paste a link to this video? I’m on mobile and can’t find it. Also, your website link in your About section appears to be broken. Thank you 🙏

[@mediacenter3174]

kzbin.infofoFuXNtrbQ8

[@VitruvianPhysique]

This is really interesting and tbh does somewhat make me second guess what I have always believed about stimulating different parts of the same muscle. Thanks for making this!

[@mightyaky]

Very cool Igor :D

[@dannybautista8817]

Hey what’s up igor

[@mightyaky]

@@dannybautista8817 Not igor but: Up is a movie about a man named Carl, an old widower, who goes off on an adventure in his house which can fly due to numerous balloons, in search of Paradise Falls, his wife's 😢 dream destination.

[@dannybautista8817]

@@mightyaky love that movie. The beginning was sad tho but The ending was good.

[@mightyaky]

@@dannybautista8817 yeah, the wife had me crying 😭

[@Autonomous1969]

I've been bodybuilding for 42 years and I have subscribed to a few top trainers on KZbin. You video is possibly the best video on inner chest activation I have ever seen. Top notch work. I will be implementing this exercise into my chest workout. Thank you.

[@DrGains]

I really appreciate that Racquel 🙏 Let me know how it goes!

[@Autonomous1969]

@@DrGains Tried them today. The only issue I had was that our machines are too narrow to open the hand really wide so I did what I could. I haven't had a burn on the inner chest like that in ages. It's now a part of my weekly routine. Thank you so much.

[@coldtruth2489]

Loving this type of breakdown- not all of us want things simplified. Some of us enjoy the detailed breakdown. Thank you for your time and effort 👌

[@DrGains]

Glad it was helpful!

[@nyinfamous2k2]

Having Pectus Excuvatum I am ALWAYS on the hunt for new better ways to work my inner chest. Ive literally come to this same conclusion (just alot less scientifically) with this workout. from years of trial and error with different variations , a few years back I tried this exact same movement but with bands in my hallway coming from two opposite doors and I instantly felt the activation that ive been searching for. Between this movement and pullovers my pectus is significantly less noticeable. What a great informative video. This video should be seen by the millions of people who search exercise information to give them all a better understanding of whats going on. It sucks how KZbin algorithm works, some girl doing a booty dance will get 5 million views in a month, when a well put together and informative video such as this has to be hunted down. thank you for your work.

[@lucashenriques4242]

You can't target the inner chest.

[@Zarokii]

hey man, im struggling with pectis excavatum and I want to naturally fix it (no money for surgery) so i wanted to ask how's been your process so far

[@nyinfamous2k2]

@Zarokii what's up man. Soooo, at some point in time we all have to come to the realization that this will always be there. Becoming comfortable with the insecurities is the hardest part. Shit I'm 40 now and it does still bother me some days and other I could give a shit, and I live in a beach town where it's almost weird when I'm wearing a shit on hot days out with family and friends. But back to your question. From years of exercising and trying new things, what I said in that comment is still what I would say now. Flys movements , where there's a lot. Lot to high, high to low , center etc. Those are great for working on your pectus. I stopped benching bc I almost felt it was making it worse. Flys and pushup variations is mainly what I do for chest. The thing that I believe works the best are pullovers and dips. It almost feels like it's ripping the chest pulling my pectus out. You also HAVE to work on your back muscles. Upper pack traps rear delts. Those will help pull your shoulders back and keep good posture. Now, the key is consistency. Like I said before I'm 40 and very active (I'm a carpenter, snowboarding, wakeboarding, surfing and other sports daily) so my consistency isn't always the best. And whenever I'm off from the gym for a few months the pectus gets waaaaay more noticeable. So consistency is key. So start hitting the gym hard (but smart) and turn yourself into a monster where people might see the pectus but the first thing they notice is how swole and ripped you are. Hope that helps a little, people will never understand the shit that comes with this stupid "deformity"

[@Zarokii]

@@nyinfamous2k2 well, thanks a lot man for sharing and for your advice! That really really helped! I'm 20 by now so its the perfect time to hit gym like a smart monster as you said, and that's what I'm going to do. I'll work on my posture and body, you not only informed me but surely inspired me to get better and not just reject my deformity but instead accept as part of myself. If I still feel like it bothers me that much, like, if I'm ripped and still insecure about taking off the shirt at the pool or beach, I'll seek some surgery, but firstly I'll try doing what you said. Big big problem for me isn't even the hole but the ribcage totally being offset forward, it's really strange.

[@nyinfamous2k2]

@@Zarokii Right on brother, Im glad to be of any help. growing up , we didnt have youtube and shit to look things up and talk to other people, I knew no one who had this and never seen it on anyone. it wasnt until a doctor in my early twenties who told me. I definitely do get my moments of self conscience about it but for the most part im in control of how I feel about it. I get way less insecure with it when im in my best shape and hitting the gym hard. thats for sure. and Yeaaa man, the "flairing ribs" those bottom few ribs that poke out, so fucking annoying. im constantly reaching across my ribs with my forarm and pulling in to push them in. it gives my a few seconds of relief from the pressure in my chest that we live with daily. sometimes ill lay on a hard floor face down with my hands proping my face up slightly lifting my upper chest up which drive those ribs into the floor, pushing them in. I even experimented in my early 20s sleeping like that for a few weeks thinking maybe the hrs of sleeping pushing my ribs in will slowly get them to stay like that, like girls who wear corests for hrs a day can change their figure and how the ribs poke out. it would last a hr or two in the morning but then back to normal. But it started causing a lot of pain in my back. They do sell a brace that you can wear under your shirt that will push your ribs down and I guess it has the same theory as I had , that hrs of use daily will force your body to stay like that. worth looking into

[@ChoppSueyy]

Clap Presses! Awesome content btw. I love how you go into the anatomy and give an explanation using physics, which is specifically how I develop/alter my workouts based on the mainstream mechanics. Definitely got me as a loyal subscriber

[@omeracargec]

“Kamalu Squeeze” sounds cool to me! Thank you for the good content!

[@DrGains]

Love it! 👊

[@ALT3REDB3AST]

Bodybuilders and bro science prevails again! Partial reps, constant tension, gripping vs open grip, negatives and a host of other training methods DO make a difference!! I LOVE this channel!!🔥 PLEASE make this a series for prominent "bodybuilder" muscle groups! That said, I'm going to train for "feel" to target my deficiencies, even if that means imploring a lot on non-conventional movements.

[@DrGains]

Brilliant! Let me know how it goes my friend! Thank you for your support!

[@andrewcornmesser6385]

Thanks for posting this! I am a certified trainer, and I really try to help my clients understand that any given muscle can should be trained in a 3D way, and while I personally have not studied non-homogenous hypertrophy specifically, this is a great way to show that every muscle has a "zone" that can be trained with specific focus. This was very informative and extremely helpful for me. Thanks again, and I will personally use this technique!

[@DrGains]

Thanks Andrew - really appreciate that feedback! Also, I'm actually putting together a team of personal trainers, physical therapists, and other health & fitness professionals to partner with me as affiliates for my online programs, as well as for future exercise-science research I'm planning. If either is something you'd be potentially interested in, shoot me an email at [e-mail] and I'll send you more details!

[@The_Guitar_Guy_]

Dr. Gains it would be great if you could keep making videos about regional hypertrophy. One thing I could love to see is how to target the lower vs upper lats

[@DrGains]

I plan on doing many of them in the future! 👍

[@jmans_stuff4654]

Thank you for supplying the articles and delving deeper into regional muscle activation. I worked for a training organisation that certified PTs and gym instructors (20 years ago), and the science at the time was very much “ you can’t contract different heads of a muscle separately “ , let alone cause hypertrophy in regional areas of said heads. That was the science at the time, although I strayed from it from personal results anecdotally achieved through targeted training. It Made for some confusion and friction in my mind trying to balance science (at the time) and what I’d actually see and experience. I Didn’t follow the new science for a long time, and to see this now (and to read the article I could get access to) is excellent, and aligns with what one actually sees and experiences on the floor. Thank you for the info. Will absolutely be following for more. 👍

[@IBoojanglesI]

Thank you. Ive been telling people for the longest that you could focus on specific parts of a muscle. The retort was always that " you cant isolate the inner chest." It was the same straw man every time. If the inner part of the chest fiber is lagging and the outer parts are not then that proves the argument. Now im just going to throw this video at everyone who says anything like that. Ive seen so many fitness myths and advice that made no sense at all. Glad we have a channel to combat that so we dont all need a phd to prove what should be common sense.

[@DrGains]

🙏👊

[@soumensinha1549]

Loved it! Actually I love the exact scientific explanation of each excercise. As I said you are adding another dimension to the fitness industry. But there are always some who "thinks" they undestand so much that they don’t need to learn anything! Keep up your good work 👍👍

[@DrGains]

Thank you Soumen! 🙏

[@soumensinha1549]

@@DrGains 🙏

[@J.D.Mc.]

Oh man! Great advice for the chest. I will do a before picture and another picture in the same light and shirt 12 weeks later. I'm super stoked.

[@FF-qx5dw]

Did it work with you?

[@J.D.Mc.]

@@FF-qx5dw Yes! It works. The center of of my pecs is filling out nicely. Slowly but surely. Give it a shot. 💪🏼😎👍🏻

[@diyabmahmud7069]

Potential names for the exercise: Partial cable Peck Flys, cable addiction press, Two handed pallof press, preacher press. Reply ur favourite to help narrow down.

[@colinfrederick2603]

I like preacher press

[@IBoojanglesI]

Call em "Patty Cakes"

[@kenhoward127]

@@colinfrederick2603 same, good pick.

[@DrGains]

Great idea! 👊

[@diyabmahmud7069]

Adduction press* lmao

[@coachnobody3232]

Working inner or outer chest is far more dependent on resistance profile than whatever this is. There’s a lot of studies and big words but, frankly, this exercise is not gonna be how you crank up inner chest. Queuing sensation without proper patterns is an ineffective way to teach any movement. If you wanna use inner fibers, just make sure you have an exercise that will maintain resistance against the muscle in the shortened position and focus on driving the elbows toward each other as you move. Holding your hands together and locking the inner chest and then driving the hands away might be felt in the chest but feel is not determinant of prime mover. Nor is activation on an EMG. You would get more inner chest here by just pressing the handles toward each other while pressing. Pre locking a muscle group increases neurological feedback which increases sensation but doesn’t mean the target muscle group is worked better

[@kirtushunsaker9711]

Muscle Physiology and Fiber Types: Skeletal muscles consist of different types of muscle fibers, such as slow-twitch (Type I) and fast-twitch (Type II) fibers, which vary in their contractile properties and fatigue resistance. Slow-twitch fibers are characterized by their endurance capabilities, while fast-twitch fibers generate higher force but fatigue more quickly. However, regardless of fiber type, muscle contraction is a binary process, with all or none of the fibers within a motor unit being activated (Häkkinen, 2014). Motor Unit Recruitment and Action Potential: Motor units are composed of a motor neuron and the muscle fibers it innervates. The recruitment of motor units follows the size principle, where smaller, slow-twitch motor units are activated first, followed by larger, fast-twitch motor units. The initiation of a muscle contraction begins with an action potential, an electrical signal that travels along the motor neuron and triggers the release of neurotransmitters at the neuromuscular junction. This ultimately leads to the generation of an action potential in the muscle fibers, resulting in their contraction (Enoka, 2019). Electromyography (EMG) Studies: Electromyography (EMG) studies provide valuable insights into muscle activation patterns during exercise. Numerous EMG studies have consistently demonstrated that muscle activation occurs across the entire muscle during compound exercises or multi-joint movements, regardless of the perceived emphasis on specific segments (Schoenfeld, 2010; Golas et al., 2017). The action potentials generated within the motor units recruit all available muscle fibers, regardless of their specific location within the muscle. Biomechanics and Force Transmission: Muscles function within the context of a complex musculoskeletal system, where force transmission is a critical aspect. Tension generated within a muscle is transmitted throughout its entire structure, resulting in simultaneous activation of all muscle fibers (Huijing, 2009). This interconnectedness highlights the challenge of selectively targeting specific segments of a muscle without involving the entire structure. Practical Implications and Training Efficiency: Acknowledging the impossibility of isolated muscle segment training, a holistic approach to muscle training emerges as the more practical and efficient method. Focusing on compound exercises that engage multiple muscles and joints simultaneously allows for greater training stimulus, enhanced overall muscle activation, and increased functional strength (McMahon et al., 2014; Schoenfeld et al., 2015).

[@omegaman_]

Excellent presentation on how muscle fibres work and creating exercises accordingly, can’t wait to try the” inner chest pump push” !!!

[@DrGains]

Let me know how it goes! 💪

[@johnjperricone7856]

I tried this yesterday as the last part of my chest routine using bands anchored 16 feet apart in the center of my workout room. Wow! It was awesome, and I can feel it today as I am warming up to do bis and tris.

[@DrGains]

Fantastic! So glad to hear that! Keep killing it!

[@Thebullettttt]

13:43 this stuff so helpful, I’ll need to search each one to understand them because it will change all the way people workout. Thank you Dr.Jacked Gains 💪🏻 putting this stuff out there and sharing this knowledge

[@DrGains]

You're welcome my friend! 👊

[@REPSDirect]

Invaluable resistance training information - as usual, thanks.

[@DrGains]

🙏

[@joupoes6092]

you 13yo?

[@joupoes6092]

@@DrGains dude he’s legit 13

[@MassGainingGuy]

Just call it the 'Dr. Gains Press'

[@StrengthAndConditioning61]

This came up in my feed and I was gonna just make a smart alek comment and actually learned something so I ended up watching the whole thing and liking and subscribing. I know this is a old video but I'm going to try these techniques because they make a lot of sense.

[@JewStudios]

i've been looking through research on the regional hypertrophy subject for a few months now and you can also add in your next videos the way different ranges of motion affect the distal-proximal-medial hypertrophy relationship but one thing i haven't seen is evidence for regional hypertrophy in the pectoralis major muscle. even though there is no reason to suspect this muscle lacks the trait of regional hypertrophy it would be nice to take a look at a reference inspecting that as you have suggested there is one.

[@christopherguerrero9523]

Thanks for the info! Most definitely needed more focus on the pectorals

[@DrGains]

Glad it was helpful!

[@MHD00887]

Very insightful information Awaiting your video on Lower Back -Side Fat exercise

[@DrGains]

It's on the list! The list is just very long haha

[@MHD00887]

@@DrGains 😂

[@AIRBUS10]

You dropped a video 10 minutes ago!? Where are you located!?🤔 It's 1:28 am and I am about to hit the sack, but I hit "like".👌 I will watch this later on this afternoon. Thanks Dr Gains!👍💪

[@DrGains]

Haha ya dude, 11:30pm for me. Had a feeling you were waiting up just hoping for a fresh, high-quality Dr Gains video - so had to get it out there just for you. Now you can sleep in peace 😜

[@AIRBUS10]

@@DrGains LOL 😁

[@Carlosperez-wj9mx]

Thanks Dr. Gains great informative video on chest can’t wait to add this exercise to my wo routine.

[@DrGains]

You're welcome! Let me know how it goes!

[@madmike987655]

Subscribed. I Love the good detailed explanation of your videos. The depth you go into to explain things is perfect and really helps understand so much more than I've seen other youtubers explain.

[@DrGains]

I appreciate that, good to have you here Mike!

[@asmr_reviews]

Dr Gains, incredible information. What would be the best way to maximize the “peak” of the bicep?? 💪 thanks!

[@M.S.Fitness]

Hammer curls and good genetics. This guy doesn't even look like he eats enough calories to even be giving advice about bodybuilding. The gym and training are only a small portion of what you need to do. Genetics and bodyfat levels are also a factor that he's not mentioned

[@ryansantangelo8666]

I know this works because performing the exercise makes my inner chest sore. It took me a couple of workouts to get the right muscles moving the weight, but definitely worth the investment. Thanks, Dr. G!

[@DStructureOfficial]

It doesn't happen often that I come across something completely new...awesome, will give this a bit more of my attention!

[@DrGains]

💪

[@Maynardd]

I am doing this today!!! Awesome!

[@DrGains]

Let me know how it goes! 👊

[@Maynardd]

@@DrGains It was fantastic! Literally kicked my ass! Building my chest has always been my problem area. Anxiously waiting for your program to come out that I got on the waiting list for. You definitely know what you’re talking about! Thank you!

[@faithnfitnessguykk9569]

Thanks for this one. The research you provide proves your point well in my opinion.

[@DrGains]

Thank you! I put a lot of work into these videos so I am glad that you find them valuable

[@codigitty9195]

I've noticed this with my chest. Every time I work my chest I end up only feeling soreness on the outer portion of my chest close to the shoulder. I always try to get a full stretch when I work chest. My inner chest is also much flatter than my outer chest and I lack the distinct pec separation. I'll implement this technique and hopefully it will correct the imbalance. Thanks for the tip!

[@haraldstakkeland2885]

The soreness you are feeling could be m. Coracobrachialis or the pectoralis tendon, which is not really a good thing. People usually over-do the stretch of an exercise to the point where they place damage on their joints and tendons. I’d say your flatter inner chest is due to genetics, and just getting stronger on the basics will do you much more than this «inner chest exercise»

[@raiklaub975]

@@haraldstakkeland2885 so true

[@raiklaub975]

@@haraldstakkeland2885 so true

[@shawnjbray]

Great lesson. I figured you could focus on muscles to build them more in different ways. Everyone’s always told me I was wrong, so I didn’t argue. I still continued believing

[@DrGains]

Now you can just send them this video 👊

[@tzrner7252]

Thin grip press out is heavily criticised from many of my favourite youtubers that I trus but im definitely going to start doing them now.

[@DrGains]

Let me know how it goes my friend! :D

[@johnmcghee6712]

Great video as usual! Using what I’ve learned here, and it has made a big difference. 20 years in the gym!

[@DrGains]

Thank you my friend! Glad to hear that!

[@JeZZGro]

Can you make video about fast and slow fibers? Thanks.

[@DrGains]

I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@ka6213]

great video and thanks for your gigantic effort!

[@DrGains]

Thank you!

[@MrJoeykr]

You could call it 'the slow clap' 👏 I'm glad I found your channel, very knowledgeable explanations and techniques.

[@DrGains]

Awesome, thank you!

[@elbuenfercho4286]

Dude you just blew my mind !!! All these years thinking you could only train lower and upper chest and it turns out, that the gym broscientists were right all along ha ! Thanks !! And keep making these videos. Liked and subscribed!

[@robosing225]

just do inclined and declined dumbbell or barbell press workouts multiple times a week. maybe add accessory, cable resistance for clavicular and costal area of the chest.

[@muhammadmohid8952]

Great video and valuable information as always 👍

[@Lpj4]

Love it! I don’t have access to that equipment. I do have resistance bands that hang on my door with pulleys. But resistance starts when you pull down or out handles on the bottom pulling up. As far as the name. Looks like it would be a “Clamp Press”. Because of the clamping motion and then the press. Thank You!👊🏼✊🏼

[@DrGains]

You can definitely replicate most exercises with bands.. the one big difference is that the resistance with bands is variable rather than constant (resistance gets "heavier" as you stretch it). That's not always a bad thing though, and you can still get much of the benefits! I have gotten a few suggestions with clapping in the name, I love it!

[@Lpj4]

@@DrGains I’ve messed around with replication of several. Even as far as using a step stool to put my body up more level with where the bands start. Actually I bet I can do this one if I get my body above the top of the door a little and out away from the door lol. I do walk away from the door a lot to make it heavier ( more resistance) then do proper technique and get a pump even faster. I wish I could show you my progress from 11/26/21 to now using a lot of your videos. It’s actually blowing my mind a bit. My shoulders I told you before I had issues with them and at one time the torn labrum. Well I’ve been starting light and getting heavier as they warm up and getting to where they aren’t bothering me near as much. They are responding as bulking up really well. I think certain muscles in that area were just too weak compared to others they work with which caused more stress on them. Thank you for all you teach us. It’s a life saver for sure!!

[@humbertom.4756]

this is very usefull doc, thanks!!!!

[@DrGains]

My pleasure!

[@noproofforjesus]

Love this channel

[@DrGains]

Thank you my friend! :D

[@Mike-hw5jp]

Mid Press Fly , Cable Pec Compress , Pec press and reach

[@constgo2435]

I didnt believe il untill I try it today, you're a magician, thank you

[@DrGains]

🙏

[@Kurio71]

Thanks doc, good to listen to an educated person

[@diyabmahmud7069]

Thank you dr. Gainz

[@DrGains]

Always welcome

[@BluegillGreg]

I used to do cross chest dumbbell movements on a bench, side lying and prone. Good way to move the resistance curve towards and even past the midline.

[@jjjames6894]

Omg first 2 tips I’ve never even heard of, basically doing the shortened position pec fly exclusively to emphasize inner, makes sense if wanting to isolate, also didn’t realize open grip downregulates to core rather than exterior muscles, that could be huge bc usually my my limiting factor is arm fatigue b4 reaching chest pump/failure so will try, wow loving this so far…💪🙌🙏& wow @13:00 love that it’s been proven thru studies that EEGs aren’t accurate necessarily, disproving many naysayers ideologies 👏

[@GzusSilva]

Wow Mr. Dr. Gains, I learned a lot. Great content, everything you said seemed logical and made sense, like how within certain muscle groups, focused tension will produce more hypertrophy in that area of the muscle. Or how the reason why people look big but not so much "muscular" was due to the lack of exercise variety. Great stuff, (I wrote this memorize and appreciate a new approach) I also have a question, one that's been bothering me for the past 7 months. Arnold has stated that one of the things he did to make his chest so big was his use of the dumbbell pullover. He said that this exercise actually expands your ribcage, which gives you the appearance of a barrel-like chest, and that everyone during that time wouldn't think of neglecting this exercise. In theory, this exercise would expand your ribcage and give you more room to add mass to the chest. Countless people have disputed his claim saying "he's smoking that good good and got the brain worms science rocks man", but man. I've had 7 months since adding this exercise to my routine and (I may have the brain worms too) my chest looks significantly wider, like my traps have tapered out to accommodate my "wider" frame. I have before and after photos if you'd like to see, and not to mention the golden era bodybuilders had some serious chest width and size. Bodybuilder's chests of today dwindle in comparison of the old school era. I believe this would make an excellent topic for a video because its one of those topics people already have an opinion on, just like, "you cant target your inner chest you imbecile", Thank You!

[@DrGains]

Great to hear! I hadn't heard of the dumbbell pullover controversy - maybe I will do a video on it. Thanks for the suggestion!

[@rdg665]

You are a legend man

[@DrGains]

Thank you bro!

[@ahmedyahhia6539]

Man your content is great I almost have watched all of your videos ❤️🔥

[@DrGains]

I appreciate that!

[@tukabanbuna]

How about "meet the press" or "press the meat" Thanks for the great information! The most intelligent and exact information I've seen!

[@francoisiswatching]

Wow! Thank you very much for summing up all these studies! (Just in case you want to fix it: at 8:48 the left image is wrong.)

[@JDzele]

Graphic @8:41 is wrong, supposed to show different muscle regions, but it shows the same thing.

[@JonnyBGood420]

Im seriously excited to try this. Great content instant sub

[@DrGains]

Awesome! Thank you!

[@kyle7170]

The best doc ever

[@alans177]

Perhaps doing this with one hand would be better, becouse the greater range of motion? Call it inner chest squese or inner chest press or kamalu chest squese. Alot of people are gonna tell me that you can not target the inner chest in my gym. Its gonna be fun to prove them wrong. Fantastic video

[@DrGains]

Now you can bust the myth-busters! 👊

[@mr_knowitall]

Exercise name suggestion: Clappers or chest claps I like to do something similar to this in addition to chest exercises. After each set, I just push my own palms together as hard as I can and maintain that pressure as I extend my hands out in front of my chest. Sometimes I just keep the arms extended the whole time while I'm pressing my palms together.

[@Von199X]

Thanks Dr. Gains

[@DrGains]

You're welcome!

[@RonaldGibson699]

I will definitely give the "squeeze press" a try.

[@DrGains]

Let me know how it goes!

[@DrGains]

Let me know how it goes!

[@brianhaynescopeland3208]

Once again invaluable training advice! Thank you as always.💪🏾

[@DrGains]

My pleasure!!

[@matthewmckee6089]

I’m definitely calling these “Homer Simpsons”. Same exact motion he used to strangle Bart.

[@DrGains]

Brilliant!

[@alex1s0nf1r3]

Sir, your explanations are 100% what I was looking for. Thanks! PS. In addition to your (great!) workout for the inner chest, I tried it right now and added a crossing movement where one hand crosses (alternating) over the other hand to the contralateral side to squeeze the last tiny bit out of the inner & upper chest. I'd call your exercise "Inner pec cable squeeze"

[@DrGains]

You're very welcome! And yes, crossing over past midline is actually the best way to selectively target the inner chest - I'll go over that and give several excellent exercises for it in a future video! 👊

[@Thebullettttt]

Amazing video very informative

[@BerzerkSquid]

Dr Gains, just wow once again

[@DrGains]

Thank you!

[@slavicus2046]

Would it be accurate to conclude that isolating any muscle in its "lengthened" portion will mostly hypertrophy the distal part of the muscle, while isolating it in the "contracted" portion will hypertrophy the proximal part?

[@yoyoezzijr]

No

[@zidanesfather5719]

Pressing a plate out in front of you does the same thing. Standing or laying down. You’ve done a good job explaining things regular gym goers do without thinking in the gym. 🎯

[@CarlYota]

Standing up is different since you’re limited by front delt raise strength. Laying down is one of his alternatives in the tik tok video he mentioned. But it’s not ideal because you only have to squeeze hard enough to not drop the 45 lb plate (friction physics) whereas the cable makes you squeeze harder the heavier you load it.

[@barcaman1013]

Hex press & squeeze hold work great

[@DrGains]

Thank you!

[@redgemini9851]

great work Dr.

[@DrGains]

Many thanks

[@dulshannuwanga1146]

Very good explanation 👏

[@DrGains]

Glad you liked it

[@AcceleratingUniverse]

i know that it's possible to work the inner half because i get massive soreness and hypertrophy exclusively on the outer half from pressing movements. it is clearly possible to activate the muscle regionally

[@mahanyea4014]

can you do the same video for forarms?

[@DrGains]

I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@robertanderson49]

I too like it and your explanation. Thank you. I am still working on reducing my abs.

[@DrGains]

I'm glad you found it helpful!

[@justintklodowski59]

When your hands are squeezed if you were to raise your hands towards your face while maintaining the squeeze you could incorporate upper inner chest

[@asmr_reviews]

How do you work out the distal area of the biceps 💪

[@Holy_Boy]

Perfection as always

[@hiiambarney4489]

Funny. I had "invented" the same exercise for myself just 2 weeks prior to finding this video. I looked at what I could find about Landmine Barbell presses and how they could turn into a center pec exercise and applied this to the cable cross we have at the gym. (Sadly, not a fancy adjustable one like shown here, just one that can go top to bottom or bottom to top) And yes. I did make this face. Matter of fact, I thought this exercise may not be entirely good because of how hard it was to perform with little weight involved compared to my usual chest sets.

[@Andy-xx3wb]

Bouta do this tomorrow morning tks👌🏾💪🏾

[@DrGains]

Let me know how it goes!

[@beedatrottv8708]

Is this also suggested to a newbie? Thanks.

[@DrGains]

Absolutely!

[@eastcoastkickz4891]

Trying these out tomorrow at the gym itching to go now

[@DrGains]

Let me know how it goes!

[@eastcoastkickz4891]

@@DrGains the chest ones are good . But im starting with legs and hips for now since i have a lateral pelvic tilt due to a job i worked… leg extension are my go to after this video

[@fitnessuniverse111]

Another great video... That musclepraise or chestapplause ....oh sorry,squeeze press exercise is worth trying today in the gym...:)

[@DrGains]

Haha love it - let me know how it goes! 👍

[@JesusGonzalez-vy1fx]

Can you paste links to scientific studies or scientific journal that acknowledges the existence of an “inner chest” muscle. Cant find any scientific evidence, and would like to know where you’re getting the information.

[@hassansuleiman1838]

thanks Dr. Gains

[@DrGains]

My pleasure!

[@robertsmith4019]

4:45 - how about the clapper?

[@quantumhit1837]

Great video as always, is there anyway to do this exercise without a machine?

[@DrGains]

Thanks! It's impossible to replicate exactly without a dual cable machine.. but within the next couple hours I'm going to post a video on TikTok that will include the closest possible alternative for dumbbells & bodyweight 👌 @michael_kamalu

[@isihernandez9752]

Maybe it's not exactly the same, but as an alternative you can use resistance bands. You can also hold a plate flat between the palms of your hands and do a bench press with it. In this case, in order to hold tigh the plate you'll have to fully contract your pecs. However if the plate is too big you may not have full range of motion (but will still working your inner chest). A solution to this would be to hold a few smaller plates up to the desired weight, but be carefull then, if one of them slips out it won't be funny. Ideally, the best way to work your inner chest is crossing the middle line of your body, and like the one showed in the video, this exercice doesn't, but they both make you hold thigh just in the middle, wich is also fine. I personally prefer doing cable flies crossing the mid line (or with resistance bands if I don't have acces to a machine), but it's always a good thing to have alternatives.

[@potapotapotapotapotapota]

It makes sense that the closer a muscle fiber is to their optimal length the more force they can produce and hence will be more utilized during an exercise. Starting from a stretched position definitely causes insufficiency of the muscle fibers furthest away from the fulcrum, which is why you are always weakest during the top and bottom of a movement. That's why we need to go through full range of motion to make sure that the whole muscle is worked equally. This may explain why you get cramping during some exercises - when you fully contract a muscle, the fibers that are closest to the fulcrum reach active insufficiency and start to bunch up because they are compensating for muscle fibers furthest from the fulcrum not generating enough force.

[@EragonShadeslayer]

It would be cool to see videos from you about calisthenics!

[@DrGains]

I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@EragonShadeslayer]

@@DrGains Cool!

[@qasimahmed3301]

Can't we just do Flies instead? Wouldn't you be working the outer as well as the inner portion of the Packs?

[@jndrgr]

It seams to me that ring dips, especially Bulgarian ring dips are a few of best choices for building every part of pecs.

[@deanprosser5224]

Fascinating, thanks

[@DrGains]

Glad you enjoyed it

[@markoalvarez3091]

The movement was like you are crushing something. So call it the "Head Crusher"

[@sushilsinghbanyal3280]

Make videos on each muscle group like this

[@DrGains]

Thanks for the suggestion my friend! :D

[@jovitvarghese7658]

4:40 We can't use tic tok. In India tic tok is banned.😢. What can i do

[@lilyeeezyyyy]

Golden tips being spitted here

[@DrGains]

:D

[@davlhar05]

You can mimic your Squeeze Press exercise using bodyweight and rings if you don't have access to cables.

[@gautam382]

Love your videos 💕 keep them coming, dropping knowledge bombs. Thanks 👍

[@DrGains]

Thank you!