How to get a good peak on your bicep

[sabredude]

Originally Posted by Bob Smith

If there is no inner pec, which there isnt, then how do you stress a certain portion of a muscle group? Either the pec major contracts or it does not. You cannot put emphasis on say, the inside 1-3 inches of that muscle. Its not possible.

Sorry to disagree, (maybe I misunderstood you), but while you are right that a muscle either contracts or it doesn't, certain actions can employ the fibers of that muscle differently and to different levels. So, it *is* possible to stress specific fibers within a muscle more than others. In a compound muscle like Pec Major it would be possible to stress the muscle fibers that attach to the sternum more than those that attach to the clavicle for instance. That's why we have excercises that stress the Upper Chest (incline presses), the Middle-Chest (bench presses), and the Lower Chest (declines). I'd say carefully focused Flies (incline or flat) could employ those sternum attaching fibers of Pec Major more than the others and therefore work the "mid-chest."

[sabredude]

and also...pec minor is NOT the upper pec and pec major is NOT the lower pec. most people don't even know they have a pec minor unless they hurt it.

good site: http://www.mythos.com/webmd/Content.aspx?P=MUSCG1&E=5

[jcolson1027]

Originally Posted by Bob Smith

Get implants, thats your only solution. You cannot "shape" your muscle or create a peak. If your peak sucks, blame your parents.

You can't shape muscles in any certain way, but there is a way to get work on a bicep peak. The Brachialis muscle is located directly under the Biceps muscles. When you work the Brachialis specifically and get it to grow, it pushes the bicep upwards. When the belly of the Brachialis is larger, it will push the belly, or the center of the Biceps upwards, giving you a better peak.

[ForemanRules]

Originally Posted by killiob

I know there is no inner pec, but you can still do exercises that will place more emphasis on the inside of your chest.
killiob

No you can't. It is not possible to contract just the inner or outer pecs more than the other. Full ROM and bug compound movements are the best way to develope the chest.

[bulkman123]

i always get peaks on my bi's from doing hammer curls and close grip on the ez-curl bar. if i dont do these curls i dont keep the peak. so i personally have found these two exercises to work for me. when i do these 2 exercises i feel a hard burn at the beginning of my bicep right above my elbow and over time it tightens my bicep upwards toward my shoulder giving my biceps there peak. maybe its just me???

[SwollenMick]

A little background:

First off Pec minor isnt below pec major its relation is deeper. Pec major covers both upper and lower chest. It runs from the clavicle and sternum downward and laterally to the humeral head. While pec minor is deeper and originates on ribs 3-5 and attaches to the coracoid process of the scapula in an upward lateral direction.

As with any exercise you can place stress on different points of a muscle belly by changing the angles of the actions. Such as incline vs. decline or standing curls vs. preacher curls. Otherwise there would only be one exercise per muscle group and our workouts would be 5 mins long. Doing Crossovers stresses the attachment of the muscle on the sternum and forces the fibers to either adapt(grow) or fail(tear away from).

Similar to the effects explained in: The Principle Of Overcompensation, The Overload Principle and, Specific Adaptation to Imposed Demands