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Are you a hard-working lifter, continually making progress in the gym? Do you eat right, train consistently, and enjoy plenty of sleep? You recognize the importance of balance in training, so that you can enjoy a balanced physique. And despite your well-rounded training, the outside of your chest seems to be growing, but the inside does not. Your bottom, outer and upper pectorals are developing fine – but that inner chest is lagging. You’re developing a chicken chest!

All is not lost. Thanks to genetics, training variances, and responsiveness to certain movements, many people face this same problem. Here are some tips you can employ to beat down your chicken chest and develop some inner thigh thickness!

Crossing Over
First off, you should be using cable crossovers in your routine. Seated, standing, cable variety. Whatever your gym has, and whatever you can conjure up using available benches, chairs, and other creative means. Wait for the machine if necessary, but you gotta use it!

Flyes
Dumbbell flyes belong on your training menu. Period. Use them before your pressing for pre-exhaust, or after for finishing up. Leave them at home, and you’re abandoning your chances for a well developed chest.

Butterfly Machine
Many people see this machine as a reverse machine to be using for their rear deltoids. However antiquated it has become, the exercise is still very useful for bringing out the inner pecs!

Flexing
Between sets of your chest workout, keep a most muscular pose going underneath your shirt. Force that inner chest to stay packed with blood. On the final repetition of every inner chest movement, keep the weight at the peak of the movement and move it down very slowly, fighting gravity and muscular failure.

Higher Reps for more blood flow!
Better pumps = better growth. Toss in a few sets of 15 to 25 repetitions for a month, and see if your inner chest isn’t suddenly bubbling with muscle, blood, veins, and growth!

Patience
Give it time. If you’re new to training, then you may discover that certain muscle groups just grow at different paces for you. If the problem continues, then you can shave back the exercises which emphasize the outer chest. Perhaps starting your workout with 6 to 8 inner chest movements for a month will solve the problem? Give it time, and with enough attention paid, you will have a balanced physique before you know it!