Many times the pec gap is incorrectly attributed to Steinerism when its really one of the below causes that is responsible. It could be weird growth patterns caused by adults taking growth hormone, muscle tears caused by steroid use, or some unknown cause.
One thing scientists find is that the simplest theory that fits the facts is usually the correct one and in this case the simplest solution is that those claiming “Steinerism” are simply trying to cover up their illegal drug use or cosmetic surgery.
This is what you are referring to and I will tell you how to fix it in this answer.
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First of all, this is likely your genetics, genetics play a big part in building muscle, however there is a fix for this.
Here is less conventional workout that will close that gap :
This is the one arm cable pec fly. This exercise allows you to really target the inner chest more and close that gap. A chest workout should never neglect the outer chest, it is very important to train this to get an all round better shaped pec.
The most common type of chest workout is the bench press, which is good however excessive use of the bench press can cause the pecs to push outwards instead go in more.
Now, if you mean that the inside of your pecs seems to be “lagging behind” the rest of your pectoral development, there are two possible reasons.
First, your pecs just ain’t big enough. If you’re pecs aren’t big enough, and your body fat percentage isn’t low enough, you won’t see a nice defined, narrow gap between your pecs. So get lifting seriously and get your diet in check.
Second, while every muscle fibre is used whenever the chest is used, the tension on the muscle is different at different rages of the movement. In order to get your inner portion of the pectoral muscle working harder, you’ll need to move your arm across your body more than you would with a press or a flye. The best way to do this is with cable crossovers. Either single or double (I recommend 3 sets of doubles followed by two sets per side of singles). Do them at the end of your workout when the muscles are already fatigued, and aim for 6–10 reps per set.
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