Hey there! If you’re on the hunt for the 10 best inner chest exercises, you’ve hit the jackpot.
Building a chest that turns heads isn’t just about pushing weights; it’s about smart, targeted exercises that hone in on those tricky inner chest muscles.
Whether you’re a gym newbie or a seasoned bodybuilder, focusing on the inner chest can elevate your chest game, giving you that chiseled look we all admire.
In this guide, we’ll dive into the 10 best inner chest exercises that are game-changers. From the classic dumbbell bench press to the innovative hex press, we’ve got you covered.
We’ll explore how to properly engage your chest muscles, including the pec major and minor, ensuring every rep counts towards muscle growth.
Get ready to learn how to position your palms, master the mind-muscle connection, and utilize equipment like the cable machine to maximize your chest workouts. Whether you’re pressing dumbbells on a flat bench or flying high with cable flies, these exercises are your ticket to an impressive upper chest.
But first things first, let’s take a brief look at the anatomy of the chest
Basic Chest Anatomy
Understanding the anatomy of your chest is key to maximizing your inner chest exercises. Let’s break it down into simple, easy-to-understand points:
The Chest is Made Up of Two Main Muscles:
- Pectoralis Major: This is the big muscle that covers most of your chest. Think of it as the superhero of your chest muscles, doing the heavy lifting and giving your chest its shape.
- Pectoralis Minor: This smaller muscle sits under the pectoralis major. It’s like the sidekick that helps with movements and adds to the chest’s overall strength.
How The Chest Works:
Moving Your Arms: Whether you’re pushing something away, like during a bench press, or bringing your arms across your body, your chest muscles are in action.
Breathing Help: Surprisingly, your chest muscles also get involved when you take deep breaths.
Why It Matters:
Knowing about these muscles helps you understand why certain chest exercises – upper chest exercises, inner chest exercises and lower chest exercises are so effective. They’re not just making you look good; they’re improving your strength, posture, and ability to do everyday tasks easier.
By focusing on these key points, you can tailor your inner chest workouts to be more effective.
Let’s get started on building that inner chest with our handpicked exercises to build inner chest and watch your chest transform!
10 Best Inner Chest Exercises
Bench Press
What It Is:
The bench press is a popular exercise for building chest strength and size. It involves lying on your back and pressing a barbell up from your chest.
Main Muscles Worked:
Primarily targets the chest muscles, including the pectoralis major and minor, but also works your shoulders and triceps.
How to Do It:
- Lie flat on a bench with your feet planted on the ground.
- Grip the barbell with hands slightly wider than shoulder-width apart.
- Lower the bar to the middle of your chest.
- Push the bar back up until your arms are straight.
Why It’s Good:
- It’s great for overall chest development.
- Helps build upper body strength.
- Can be modified by using dumbbells or changing the bench angle to target different parts of the chest.
Tips:
- Keep your back flat on the bench.
- Focus on a full range of motion for maximum muscle engagement.
- Use a spotter for safety, especially when lifting heavier weights.
Dumbbell Bench Press
What It Is:
A versatile chest exercise that involves pressing dumbbells up from your chest while lying on a bench. It’s known for its effectiveness in targeting the chest muscles, offering a range of motion and engagement that differs from the barbell bench press.
Main Muscles Worked:
Focuses on the chest, particularly the pectoralis major and minor, but also engages the shoulders and triceps, providing a comprehensive upper body workout.
How to Do It:
- Start by sitting on a flat bench with a dumbbell in each hand resting on your knees.
- Lie back, using your knees to help lift the dumbbells above your chest.
- Lower the dumbbells to the sides of your chest by bending your elbows.
- Press the dumbbells up to the starting position, extending your arms.
Why It’s Good:
- Enhances chest muscle definition by allowing a deeper stretch and contraction.
- Improves balance and stability by requiring each side of your body to work independently.
- Adaptable for various fitness levels and goals by adjusting the weight of the dumbbells.
Tips:
- Ensure your feet are flat on the ground and your back is pressed against the bench for stability.
- Maintain control of the dumbbells throughout the movement to maximize muscle engagement and prevent injury.
- Consider using a spotter or performing the exercise within a power rack for safety, especially when using heavier weights.
Incline Dumbbell Bench Press
What It Is:
A variation of the classic bench press that targets the upper part of the chest. Performed on an incline bench, this exercise involves pressing dumbbells upwards from chest level.
Main Muscles Worked:
Primarily focuses on the upper chest muscles, including the upper pectoralis major, with additional engagement of the shoulders and triceps. It’s also beneficial for the stabilizer muscles around the shoulder joints.
How to Do It:
- Adjust the bench to a 30- to 45-degree angle before lying down with a dumbbell in each hand at chest level, palms facing forward.
- Plant your feet firmly on the ground for stability.
- Press the dumbbells upwards extending your arms, ensuring the weights are directly above your chest.
- Slowly lower the dumbbells back to the starting position.
Why It’s Good:
- Targets and strengthens the upper chest, enhancing the chest’s overall appearance.
- Strengthens stabilizer muscles, contributing to better shoulder joint stability.
Tips:
- Keep your back flat against the bench and engage your core throughout the exercise.
- Focus on a controlled movement, especially when lowering the dumbbells to maximize muscle engagement.
- Experiment with the angle of the bench to find the most comfortable position that still effectively targets the upper chest.
Hex Press
What It Is:
A unique chest exercise focusing on the inner chest muscles. It involves pressing two dumbbells together throughout the entire movement, lying on a bench. This exercise is notable for its emphasis on muscle activation and tension in the inner chest area.
Main Muscles Worked:
Targets the inner part of the pectoralis major, with additional engagement of the overall chest, shoulders, and triceps for stabilization and support.
How to Do It:
- Lie on a bench with a dumbbell in each hand, positioned right above your chest.
- Press the dumbbells together firmly, ensuring they remain in contact throughout the exercise.
- While maintaining pressure, lower the dumbbells towards your chest, then press them back up, focusing on squeezing the inner chest.
- The movement should be controlled and deliberate to maximize tension on the inner chest muscles.
Why It’s Good:
- Enhances the definition and strength of the inner chest.
- Improves muscle coordination and control by requiring constant tension and pressure.
- Offers a variation to traditional chest presses, introducing new stimuli for muscle growth.
Tips:
- Ensure the dumbbells are pressed together firmly at all times to maintain tension on the inner chest.
- Focus on a slow, controlled movement to enhance muscle activation.
- Try doing this exercise from different angles, using a flat and incline bench.
Plate Squeeze Press
What It Is:
A focused chest exercise that targets the inner chest muscles by squeezing a weight plate throughout the movement.
Main Muscles Worked:
Primarily targets the inner part of the pectoral muscles, helping to sculpt and define the chest.
How to Do It:
- Start by lying on a flat bench, holding a weight plate at chest level.
- Press the plate as hard as you can with your palms at either side of the plate facing each other. Focus on squeezing your chest muscles.
- Extend your arms upwards, keeping the plates pressed together, then slowly bring them back towards your chest.
- Maintain constant pressure on the plates to ensure the inner chest muscles are engaged throughout the exercise.
Why It’s Good:
- Enhances the definition and strength of the inner chest.
- Can be performed with minimal equipment, making it versatile for gym or home workouts.
- Helps improve muscle coordination and control by requiring constant tension.
Tips:
- Focus on the mind-muscle connection, imagining your inner chest muscles working as you press the plates together.
- Try doing this exercise from different angles, using a flat and incline bench.
Single-Arm Cable Press-Around
What It Is:
A dynamic exercise that targets the chest, focusing on the inner and lower parts. It involves pressing a cable around your body with one arm, which helps isolate and work one side of the chest at a time.
Main Muscles Worked:
Primarily targets the inner chest muscles, with additional engagement of the triceps.
How to Do It:
- Stand facing away from the cable machine, holding a handle with one hand, elbow bent and hand in front of your chest.
- With a wide stance for stability, press your arm across your body, fully extending your elbow.
- Slowly return to the starting position by bending your elbow and bringing your hand back toward your shoulder.
- Focus on keeping constant tension in the chest throughout the movement.
Why It’s Good:
- Isolates one side of the chest at a time, allowing for focused work on each pec.
- Enhances the mind-muscle connection by requiring concentration on the movement and muscle engagement.
- Can help improve symmetry and balance between both sides of the chest.
Tips:
- Start with a lighter weight to master the form and ensure proper muscle engagement.
- Keep your movements controlled and deliberate to maximize the effectiveness of the exercise.
Dumbbell Pullover
What It Is:
A versatile exercise that targets not just the chest but also the back, specifically the lats and serratus anterior muscles. It involves lying on a bench and moving a dumbbell in an arc over and behind the head.
Main Muscles Worked:
Primarily engages the upper and inner chest, lats (latissimus dorsi), and serratus anterior, making it a comprehensive upper body exercise.
How to Do It:
- Lie perpendicular on a flat bench with only your upper back and shoulders in contact with the bench.
- Plant your feet firmly on the ground for stability.
- Hold a dumbbell with both hands, arms extended above the chest.
- Lower the dumbbell slowly in an arc behind your head, keeping your arms slightly bent.
- Bring the dumbbell back up to the starting position, focusing on using your chest to power the movement.
Why It’s Good:
- Enhances chest depth and width, contributing to a more sculpted upper body.
- Strengthens the back and improves shoulder flexibility and mobility.
- Can help improve posture by strengthening the back muscles.
Tips:
- Keep the movement controlled and smooth to prevent strain and ensure muscle engagement.
- Focus on the stretch in your chest and lats at the lowest point of the movement.
- Start with a lighter weight to master the technique before progressing to heavier weights.
Cable Fly
What It Is:
A key exercise for targeting the chest, especially the inner chest muscles. It uses a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and growth.
Main Muscles Worked:
Focuses on the inner chest muscles, with the pectoralis major and minor being the primary targets.
How to Do It:
- Set the cable handles at a height slightly lower than your shoulders.
- Stand in the middle of the cable machine, step forward, and grab the handles with your palms facing forward.
- Start with your arms slightly bent and extended to the sides, then bring your hands together in front of you, squeezing your chest muscles.
- Slowly return to the starting position, maintaining tension in the chest muscles throughout the movement.
Why It’s Good:
- Provides constant tension on the chest muscles, which is key for muscle growth and definition.
- The movement allows for a full stretch and contraction of the chest muscles, promoting flexibility and strength.
- Versatile exercise that can be adjusted to target different parts of the chest by changing the height of the cables.
Tips:
- Focus on the mind-muscle connection by really feeling the chest muscles work as you bring the handles together.
- Keep the movement controlled and avoid using momentum to ensure maximum engagement of the chest muscles.
- Experiment with different cable heights and angles to target various parts of the chest and keep your workouts varied and challenging.
High to Low Cable Fly
What It Is:
A variation of the traditional cable fly that targets the lower and inner parts of the chest muscles. This exercise uses a cable machine, where you pull the handles from a high position down towards your waist, emphasizing the decline angle of the chest workout.
Main Muscles Worked:
Primarily focuses on the lower pectoral muscles, enhancing the definition and strength of the inner chest area.
How to Do It:
- Set the cable machine handles to the highest position.
- Grab the handles with your palms facing down, and take a step forward to create tension.
- Lean forward slightly, keeping a slight bend in your elbows.
- Pull the handles down and inwards towards your lower abdomen, focusing on squeezing your chest muscles together.
- Slowly return to the starting position, maintaining control and tension throughout the movement.
Why It’s Good:
- Targets the hard-to-reach lower inner chest muscles, contributing to a more defined and sculpted chest.
- Provides constant tension throughout the movement, maximizing muscle engagement and growth.
Tips:
- Keep your core engaged throughout the exercise to maintain balance and stability.
- Focus on the mind-muscle connection, ensuring you’re primarily using your chest muscles to perform the movement.
- Experiment with different weights and speeds to find the best combination that allows you to perform the exercise effectively while feeling the intended muscle engagement.
Cable Crossover Fly
What It Is:
A chest exercise that uses a cable machine to perform a fly movement, crossing one hand over the other in front of your body. It’s designed to target the entire chest, with a special focus on the inner chest muscles.
Main Muscles Worked:
Targets the pectoralis major and minor, emphasizing the inner chest area for that defined look between the pecs.
How to Do It:
- Set the cable pulleys just above your head height and attach handles to both sides.
- Grab the handles and step forward into a staggered stance.
- Start with your arms extended to the sides at shoulder height, palms facing forward.
- Bring your hands together in a smooth, arcing motion in front of your body.
- Cross one hand over the other at the end of the movement to maximize the contraction in the inner chest.
- Slowly return to the starting position and repeat, alternating the hand that crosses over each time.
Why It’s Good:
- Enhances the definition of the inner chest by allowing an extra stretch and contraction.
- The crossing motion at the end of the fly adds an additional challenge and engagement for the inner chest muscles.
- Provides constant tension throughout the movement, which is key for muscle growth and definition.
Tips:
- Keep a slight bend in your elbows throughout the exercise to protect your joints and focus the work on your chest.
- Focus on the mind-muscle connection, imagining your chest muscles pulling the cables together.
- Adjust the weight to maintain control and form throughout the exercise, ensuring effective targeting of the inner chest.
There you go guys! We have come to the end of our list of inner chest muscle exercises.
Wrapping up: Best Inner Chest Exercises
Wrapping up our journey through the world of inner chest sculpting, it’s clear that the path to a standout chest isn’t just about pushing weights; it’s about smart, targeted moves that wake up every fiber of your pecs.
From the classic dumbbell bench press to the precision of the cable fly, each exercise we’ve explored is a piece of the puzzle to building that impressive inner chest.
Remember, it’s not just about lifting; it’s about connecting with your muscles, feeling each press, and visualizing your chest muscles growing with every rep. Mix these exercises into your routine, stay consistent, and watch as your chest transforms, becoming more defined and powerful.
Here’s to your journey towards achieving a chest that not only looks strong but is a testament to your dedication and hard work.
Let’s lift, squeeze, and fly our way to a chest that’s nothing short of spectacular!
