For years the three Staples of chest development I have known have been upper pecs, middle pecs, and lower pecs. There are a lot of posts about inner and outer oec development.. and even a lot of information from classic bodybuilders such as Schwarzenegger. My question is.. can these actually be trained and if so should they even be a focus? I do a three day workout a week so my exercises are the big compound movements without a lot of extra isolation exercises like flyes or cable crossovers. I thought I also remember in some medical journals that there's no such thing as outer or inner pecs.. outer pecs are really part of your lower pecs and inner pecs are part of the middle.

If these are necessary to train, how can I tell if I am lacking in one? I know too much development in lower pecs look like breasts, and too much in middle makes your chest jut out.. but how can I tell if I'm missing inner or outer?

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    With all due respect to Mr. S and the bodybuilders of his era, many (if not all) of them used steroids, and the science has advanced enough in the last 40-50 to date a lot of his advice/theories. The pec major is one muscle with two heads, everything else such as shape is genetics. You can't activate just "part" of a muscle. That being said, there are definitely good split routines to give a full development based on the head location and the pec minor. – JohnP Feb 10 at 14:37
  • I agree and that goes along with some people who think you can't train the outside or the inside of a quad based on mechanics. But I have seen a lot of beginner bodybuilders look like they have breasts rather than full round pecs and Arnold was able to apparently even target the left and right sections of his calf. I do incline presses, close grip, and flat bench for the most part. I rotate decline bench press for flat on occasion – Ace Cabbie Feb 10 at 17:56
  • Arnold and so on did marathon training sessions almost every day of the week, 3 hours + of calves, forearms and all sorts of weird stuff. It's true that the body builders of that era had great looking bodies, but they also dedicated much more time to the gym than the average Joe can. I don't know if you can train the inner pecs a bit more by performing certain movements, but you can certainly waste your time in the gym. Even if you have 2 hours 5 times a week to spare, you will hardly have the time to get to this bonus stuff. Beginners often overlook one key factor: Efficiency – Raditz_35 Feb 10 at 19:56

There are two pecs - minor and major. Lower, middle, and upper refers to parts of later one - pectoralis major. Pectoralis minor is attached to scapula, and moves shoulders down, and froward. I would rather train back, and stretch this muscles - to have proper posture. We spend too much time sitting in position that makes them shorter.

When you are climbing pectoralis minor, and coracobrachialis can be useful, from time when we ware spending time at trees... Or at least that is the only case came to my mind.

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