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Key Timestamps:
0:00 Intro
1:19 Overview
2:10 Inner Chest Workout Demo & Instructions (The Squeeze-Press)
4:28 How to See Dumbbell & Bodyweight Alternatives
4:59 Nonhomogenous (Region-Specific) Hypertrophy Overview
5:30 Study #1 - Region-Specific Tricep Hypertrophy
6:47 Study #2 - Proves Different Exercises Target Different Regions of Same Muscle
7:27 Study #3 - Region-Specific Quadriceps Hypertrophy - Heavy Squats vs Jump Squats
9:05 Study #4 - Proves You Can Target Highly Specific Intramuscular Regions
10:03 Study #5 - Eccentric vs Concentric & Focal Adhesion Kinase
12:22 Why Do So Many Say It's Not Possible?
13:03 Study #6 - Unequal Intramuscular Force Transmission (Activation DOESN'T = Force)
13:41 List of Factors That Determine Muscle Region Specificity
15:43 Region-Specific Hypertrophy Applied to Pectoralis Major
19:46 Why the Squeeze-Presses Are So Effective Working the Inner Chest
21:10 Benefits of the "Press" Portion
22:39 Why You Shouldn't Skip the Finisher!

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Michael Kamalu here aka Dr. Gains, and in this video, we’re going to BUST the MYTH-BUSTERS who say you cannot work your inner chest! One of the most common comments I get is from the myth-busters out there saying that you cannot target the inner or outer chest because each head is all one muscle and gets activated as one unit. But what I’m here to do today is lay this debate to rest for good, in fact the whole concept of regional hypertrophy or the ability to preferentially work one part of the same muscle vs another, so that there’s no doubt in your mind that YES, you CAN work your inner chest!

As an overly-simplistic and high level rule, when your arm is abducted and you’re pressing out, you’re going to be favoring the outer chest fibers, and when your arm is adducted or close in to your body and you’re pressing in, you’re going to be favoring the inner chest fibers. It’s a similar concept to active insufficiency where the fibers are so stretched that they can’t generate any significant force. Then when you bring in your arm to your body and press in, you can feel how much more those inner fibers are contracting and working. When your arms are close in to your body, the outer fibers just can’t contribute as much because they’re all bunched up - similar to the principle of passive insufficiency.

Credits & Disclaimers:
-Anatomy animations are provided by Complete Anatomy by 3D4Medical
-Michael has not yet finished his medical training. None of the information in this video should be taken as medical advice.