Hi so i've been really conentraiting on tring to improve my chest for the past few months, and yes i know a good chest isn't built in a few months but noticed my lower chest is lacking a bit and the same with my inner chest, does anyone have any tips or exercises to help these two parts thanks.

Hey man!

Generally I would advice to just focus on compound movements like bench press, incline dumbell press and dips and your chest will fill out, if given enough time and good nutrition. But since you want to emphasize those parts of the chest try out these exercises :

- Decline Dumbell Press
- Decline Plate Press
- High Cable Fly
- Medicine Ball Pushups ( or diamond pushups if you dont have a medicine ball available)
- Also, try this exercise I found out in the past and worked great for me. https://www.youtube.com/watch?v=_YcANO5d0nA

Definitely prioritize the main compound movements though, and then at the end of the workout try out some of the above.
Theoretically, if you just do flat and incline presses for your chest, you ll get an amazing chest. Those are just ways to spice things up! #HTH

My first tip would be to ensure your nutrition is 100% on track. Next you need to think about the stimulation of the pec. Can you really feel it working to produce pressing movements or are your triceps fatiguing before you chest? In terms of exercises try doing decline and flat presses, both DB and BB and also add in a variety of cable flies and a plate press as Kostas advised. Genetics will play a part in how you chest begins to grow but over time your chest will even out providing that you adequate nutrition.

Thanks for the advice man

No problem, may I just add that when you do a pressing movement to create a stimulation of the chest you need to think about bringing your humerus across your body create the motion of horizontal adduction. A great way to do this is to bench press and try to bring your hands together squeezing your pecs to do so. I forgot to mention try adding a 1-1-3 tempo into your chest routines and adding in drop sets, rest pause, supersets etc - basically anyting that increasing the intensity.

Kostas and Daniel gave great advice. For the inner pecs any fly movement done with the dumbbells or cables is going to contract the inner chest to an extent as long as you're squeezing your pecs on every rep. Close grip bench presses, although great for the triceps are also great for the inner chest as well. As far as the lower chest goes, any type of decline press, dips, or high cable fly's is going to target the area well. When doing dips lower yourself slowly and get a full deep stretch and then powerfully push yourslef back to the starting position while contracting your chest. Keep your reps around 8-12 for all these exercises.