How to fix a gap between the chest?: Yes, but only sort of. It depends on your definition of bad genes. What one person considers as evil, another might consider it reasonable.
You inherit genetic information from your parents in the form of genes. Your genes determine everything from your eye color to your bone structure.
Environmental factors, such as diet, chemical exposure, and exercise, can affect the expression of some genes.
By engaging in resistance exercises, you can increase muscle mass. Genetic factors can affect how quickly you gain mass.
Genetics can also influence the ease with which you add muscle to a specific area, such as your chest.
Continue reading to learn how genetics can affect your ability to build muscle in your chest.
The term “bad chest” is subjective. People use this term to describe having difficulty building up muscle in the chest or building less attractive muscle.
Your chest is mainly made up of the belly of your Pectoralis Major muscle, also known as “pecs.” These muscles come from your sternum or collarbone and are inserted in your upper arm.
Some people think that “bad chest” genes are characterized by a significant gap in their pectoralis muscles or an asymmetry between the two sides of their chest. [How to fix a gap between the chest?]
7 powerful exercises to work effectively in your gap between the chest
- Close-Grip Bench Press
- Diamond Push-Up
- Cable Crossover
- Low-to-High Cable Fly
- Plate Press
- Squeeze Press
- Pec Deck Machine
1. Close-Grip Bench Press
Close-grip bench presses are one of my favorites when my lockout struggles or I need a change from the traditional barbell benches.
The close-grip bench press is a great exercise that many lifters overlook.
The close-grip bench is biased towards the triceps, so I usually program it for my lifters with lockout trouble.
Establishing a good grip is the first and most important thing when performing the bench press with a close grip. This will help you get the best out of the exercise.
You want to keep your hands about shoulder-width apart. Your hands should not be too close together, as this can cause wrist pain and prevent you from maximizing the potential of your triceps.
Once you have lifted and set the barbell from the j hooks, it is time to brace up and do this exercise’s eccentric or lowering part. Avoid rushing the eccentric portion of the exercise.
The barbell should be brought to the bottom of your pec. The bar should touch your chest in a way that feels right. [How to fix a gap between the chest?]
2. Diamond Push-Up
The diamond push-up is an excellent variation of the regular push-up. It targets your triceps.
Named after the shape you make on the floor using your thumbs, index fingers and toes. The exercise is also called the triangle push-up. This isn’t very clear unless you make a triangle with your hands.
Like all variations, the diamond push-up also works the pectoralis minor and major (chest muscles), the deltoids and the core. It’s an excellent upper-body workout.
It’s also a move that looks good in the gym. You should also note that being able to do push-ups multiple times is a good sign of cardiovascular health. So don’t ignore this essential exercise.
I’ll start by saying that you should not attempt the diamond push-up before mastering the basic movement. It’s not just about running before you learn to walk.
This is doing a triple-axel on ice before you know how to balance your skates. It’s going to end badly.
When you’re ready, start in the high plank position. Form a straight line from your toes up to your head. Place both arms under your shoulders.
You place your hands closer together than in a traditional push-up. Use your thumbs and index fingers to create a diamond shape.
(I do recommend using a yoga mat for this exercise). Slowly lower yourself toward the floor while keeping your glutes and core engaged. Ensure your elbows are positioned as close to your ribcage as possible.
As low as possible while maintaining your form. Slowly straighten your arms and return to the starting position. This is one rep. Start with three sets of 8-10. [How to fix a gap between the chest?]
Read Also: Is having a broad chest good?
3. Cable Crossover
You can strengthen your chest with various exercises, including the dumbbell press and barbell variations. It would help to use these exercises as the foundation of your chest routine.
But don’t forget about the cable crossover exercise. Cable crossovers have a few benefits over Bench Press.
You can easily change between the high, mid, and low cable crossovers to train your pectoralis from different angles.
This will strengthen the chest muscle fibers, resulting in better muscle development. The cable machine also provides constant tension through your entire range of motion. This is something that dumbbells and barbells don’t provide.
You got it? Good. You can now get the most out of cable crossover, a popular chest exercise for beginners and bodybuilders.
The D-handles should be set at the highest possible level on both ends of cable crossover machines. Hold both handles in a palm-to-palm position in the middle of the cable machine.
Lean slightly forward with your upper body, maintaining a soft bend at your elbows. Pull the handles across your chest and down while keeping your shoulders down.
Repeat the process of slowly raising to the position where you started, then reset. [How to fix a gap between the chest?]
4. Low-to-High Cable Fly
Low cable chest fly: This is a variation on cable fly, where the pulleys have been set closer to the ground. It improves the contraction of the lower pectoralis and reduces shoulder strain.
Low cable chest flies are an isolation exercise that uses a machine. The lifter performs arm abductions against resistance placed diagonally behind the body.
A dual tower cable machine with D handles is required to perform the exercise correctly. It is possible to do the exercise using only one tower. However, it can be not easy to stabilize and time-consuming.
Low cable flies are often used to maximize chest hypertrophy. They focus on completing large ranges of motion during high-volume sets.
If standing isn’t an option, you can also perform this movement while seated.
The lifter should set the cable pulleys to the lowest possible position before grasping the handles and moving forward so that the cable is diagonally behind him.
The lifter now holds their arms out to the side with their elbows slightly bent. They push their chest out and fix their head above their body.
The lifter now has their body in the correct position. With their elbows bent, they simply squeeze their pectoral muscle and draw their hands to the front.
The cable resistance should be used to slowly and controllably pull the arms out to the side once the hands have reached the front of the chest (and the chest is at full range of motion). [How to fix a gap between the chest?]
Read Also: Can I build a chest with machines?
5. Plate Press
Many rely on heavy bench presses and more volume to build a larger chest. These methods can effectively build large slabs of muscles and maximize growth. Still, they can also lead to joint problems and overtraining if repeated.
Plate pinch presses can be incorporated into chest exercises to help increase muscle hypertrophy, create a defined and chiseled pectoral and reduce shoulder (anterior) overuse.
This article will cover plate pinch presses and provide video demonstrations of the exercise.
It will also highlight some key benefits this accessory movement offers to coaches and athletes looking to maximize their chest development.
Plate pinch presses target the pectoral muscle. This is an excellent way to avoid the secondary muscles recruited by other chest exercises, such as bench pressing, dips and push-ups.
The key muscles that are worked by plate pinch presses are listed below.
The plate pinch press can be seen in the video below. This movement can be performed with very little weight.
This movement must be performed with controlled and slow contractions. This movement can also be done lying on a bench or standing up with various angles. [How to fix a gap between the chest?]
6. Squeeze Press
This compound exercise targets your chest and shoulders. This exercise differs from other variations in that tension is created by pressing two dumbbells together rather than relying solely on the weight.
It helps you maintain tension throughout the exercise without relying on other equipment. Positioning the dumbbells in a specific way can help relieve tension from your shoulders and isolate your chest.
Lay on your back and grab dumbbells. Place dumbbells over your chest. As you extend your arms, keep the dumbbells on your chest. Continue to press the dumbbells and return to your starting position.
Dumbbell Bench Presses are a variation of the Bench Press. This compound exercise, like Bench Press, targets the chest while also working the triceps, shoulders, and triceps.
Dumbbells allow for more instability, which will help you to become more stable when pushing in general. They also isolate each side of your body so that you don’t compensate for weaknesses on either side.
The Incline Dumbbell Squeeze Press varies from the standard Bench Press. This compound exercise targets the chest, shoulders, and triceps, just like other Bench Press variations.
The incline position focuses on the upper chest and shoulders. Squeezing together the dumbbells helps maintain tension throughout the movement.
This exercise is excellent for increasing upper chest strength and mass. [How to fix a gap between the chest?]
7. Pec Deck Machine
The pec deck machine is designed to increase muscle mass and strength in the chest. The American Council on Exercise has ranked it among the best exercises for building chest muscles.
The pec deck is a great way to work your chest and support muscles. It works your pectoralis main, which allows you to swing your arms and bring them together, says Caleb Backe, a certified trainer and health expert at Maple Holistics.
This strengthens and stabilizes the shoulder blades. Pec decks also activate your supporting muscles, like the serratus posterior. This exercise opens and strengthens your back shoulders, allowing you to perform the exercise.”
A pec deck can provide a great chest workout, even though it’s not the only way to exercise chest muscles.
Backe says, “It is superior to other exercises which only work your chest as an additional bonus.” The pec deck is designed to strengthen the chest muscles.
Sit down on the platform. Your feet should be flat on the ground. Press your back against the back wall of the platform.
Grab the handle with both hands. The pec deck can have a pad for resting, depending on the model. Place your forearms onto each pad if the pec deck has one.
Gripping the handles of the pec deck, pull your arms towards your body as you contract your pectoral muscle.
Bring the handles in front of your chest. Hold the position for two seconds and slowly return to the starting position. Repeat the desired number of reps.
It is vital to use a pec deck machine safely. Knowing how to breathe correctly is essential so your muscles get enough oxygen. [How to fix a gap between the chest?]
Conclusion:
You can’t completely eliminate a chest gap, mainly due to genetics and muscle attachment points. However, you can reduce its appearance by building and strengthening the inner chest muscles through targeted exercises like close-grip bench presses, diamond push-ups, and cable crossovers. Consistent training, proper form, and reduced body fat can help minimize the gap and improve chest definition. [How to fix a gap between the chest?]
How to fix a gap between the chest? FAQ
1. How many times should I exercise my inner chest to close a gap?
Ans: Work out your chest at least twice a week. Include exercises that target the inner chest in your workout. Give your muscles time to rest since muscle growth occurs during rest.
2. Can pushing-ups help to close the gap between my breasts?
Ans: Push-up variations such as diamond-shaped or close-grip will help target the inner chest over time and reduce the gap. Push-ups can be more effective by adding resistance, such as a weighted belt or resistance bands.
3. Does doing more flies reduce the chest gap?
Ans: Dumbbell flies, and cable flies can be used to target the inner chest. This is especially true when you squeeze the chest muscles at the top. Cable flies of all levels are adequate.