Developing definition down the middle of the chest requires that you incorporate certain exercises into your strength training routine. Most chest exercises are compound and target the outsides of the pectoral muscles, but there are a number of isolation exercises that hone in on the middle portion of the pectorals. Performing these on a regular basis can help you sculpt a clear separation between your left and right pectorals. For each exercise, select a weight amount that exhausts your muscles to near failure toward the end of every set.
Pec Deck Fly
Sit on a pec deck fly machine with your feet firmly planted on the ground and your back flat against the padding. Keep your head up. Grasp the machine's handles at your sides and ensure the handles are set to a width that allows you to maintain a slight bend at your elbows. Do not perform the pec deck fly if your arms are locked and fully extended. Set the seat to a height that puts your upper arms parallel with the floor. You should feel a slight stretch in your chest when you grasp the handles. Begin by pressing the handles together in front of you and exhaling. Squeeze your pectorals as hard as you can at the top of the movement. Release and slowly return to the starting position as you inhale, until you feel your chest begin to stretch again. Do three sets of 10 to 12 repetitions.
Incline Dumbbell Twist Fly
Lie with your back on an incline bench that is set to approximately 45 degrees. Plant your feet securely on the ground and grasp a pair of dumbbells, resting them on your thighs. Once you are positioned, bring the dumbbells toward your chest by lifting up your knees, one after the other. Push the dumbbells above your chest with your arms extended and palms facing backward. You should feel a slight stretch in your forearms. This is your starting position. Begin by slowly lowering the dumbbells to your sides as you inhale, and rotate your wrists outward until they face forward. Lower until you feel a stretch in your chest, then bring the dumbbells back up and rotate your wrists inward again. Exhale on the way up, squeeze your pectorals and hold for one count. Do two to three sets of 10 to 12 repetitions.
Bent-Over Cable Crossover
Position the handles on a cable machine to their highest setting and stand in the middle of the machine's frame. Keep your feet shoulder-width apart and knees bent. Grasp the handles and ensure the cables are taut when your arms are extended outward. Lean your upper body slightly forward while maintaining a straight back. Create a small bend at your elbows and lock your arms into this position. Begin by pulling the cables in a downward motion and bring your hands together in front of you at waist level. Exhale on the way down and hold for one count, while contracting your pectorals. Release and slowly return to the starting position as you inhale. Do three sets of eight to 10 repetitions.
Dumbbell Pullover
Set a dumbbell standing up on its side on a flat exercise bench. Lie with only your shoulders on the middle of the bench in a perpendicular fashion. The rest of your body must be off the bench and supported by securely planting your feet on the ground. Your legs should form a 90-degree angle at the knees. Your head is also off the bench. Grab the dumbbell with both hands and grasp it underneath one of its sides, so that the other side is dangling below. Extend your arms above your chest and keep a slight bend at your elbows. Begin by slowly lowering the dumbbell behind your head while keeping your arms extended. Inhale on the way down until you feel a stretch in the middle of your chest. Pull the dumbbell back over your head and return it to its starting position as you exhale. Hold for one count, then repeat. Do two to three sets of eight to 10 repetitions.
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