Does wide grip bench press work the inner pecs or is it the other way around ? (muscle, curls)

[heydade]

Refresh my memory...it has been so long. Does wide grip bench press work the inner pecs, where as close grip press work the outer pecs ? Or am I getting mixed up with bicep barbell curls.... Help !

[TheCaliforniaBear]

Wide grip works your outer pecs a bit more.

The main difference is that wide grip isolates your chest, while close grip hits the triceps more and only hits the chest a little bit.

[heydade]

thanks. Whats the best exercise for those inner pecs ? I heard that the pec deck is very bad for the ligaments in your shoulders.

[TheCaliforniaBear]

I think dips are great for inner and lower pecs. Or do cable flies and squeeze the inner pecs in the contraction phase of the rep. Standard bench press hits it well too.

Personally, I wouldn't really worry about isolating inner/outer pecs. You should think more about upper/lower pecs.

Just pic 2 or 3 different excercises you like and work your pecs really hard. It should hit the whole muscle well.

I do about 4 sets of bench press and dips. Then I throw in a few sets of close grip bench, flies or inclines.

I switch it up every time and do different ones each time. But I do bench presses and dips every time.

Just try sets of different excercises and you should be able to feel where it's hitting the muscle.

[heydade]

thanks CA bear