My inner chest is not getting any development I need some exercises to isolate the inner chest.
My current workouts for Chest are:
You have a lot of high repetition sets in your workout. That is not bad. It promotes strength, but you are not doing mass building work. For mass, you can do it two ways.
1. For all your bench press (flat, incline, military, dumbbell, hammer strength, or whatever), do them with the same weight, but slower. Slow going down and slow going up. You won't be able to achieve the same number of reps as usual and that's okay. If you are doing the same number of reps, you aren't going slow enough.
2. Start putting on weight such that you can only achieve one to five reps before total exhaustion (get a spotter so you don't get trapped under then barbell). You have a ton of different exercises, it's circuit training-ish. Cut it down. You can do more sets for one exercise instead of three sets per exercise.
3. Change up your workouts from doing either 1 and/or 2 on some weeks and then going back to whatever this PHAT program you are on.
Seeing good gains
