top of page

15 Best inner chest exercises and workout for fitness

Are you looking for ways to tone and strengthen your inner chest muscles? Well, look no further! In this blog post, we'll share two of the best inner chest exercises and workouts that you can do to achieve a strong and sculpted, defined chest. Whether you're a beginner or an experienced fitness enthusiast, these exercises will help you obtain the results you desire. So let's get started!


1. The first and most important thing to do is warm up your muscles by stretching them out


Before you start any chest workout, it is critical to make sure your inner chest muscles are properly stretched and warmed up. A great way to do this is by performing inner pec stretches, which can be done by extending the arms in front of your body and pushing outward with both hands. Additionally, cable crossovers are also beneficial in mobilizing inner chest muscles. When doing either exercise, it is important to start from a good starting position and gently pull the muscle fibers outward while keeping your elbows slightly bent. Once you have adequately warmed up your inner chest muscles you will be able to better engage your upper chest during various exercises such as push-ups or bench presses. Taking the time for a proper warm-up before working out can help eliminate potential injuries and will ensure that you're getting an effective workout.

2. For a great inner chest workout, try doing pushups with your hands close together


Pushups with your hands close together are one of the best ways to target and strengthen your upper chest muscles. Pairing this exercise with resistance bands is a great way to really increase the potential benefits, as you can control how much you pull on the band to best suit your levels of strength. You'll also want to incorporate other best exercises to best optimally tone those inner chest muscles, such as dumbbell flyes; these add extra resistance that will help strengthen and define the muscles of your lower chest as well as your upper arms. Be sure not to extend too far out when doing pushups with your hands close together though, so that you're best protecting and working with your shoulder joint while still getting a great inner chest workout.


3. Another excellent exercise for working your inner chest is the dumbbell fly


The dumbbell fly is an excellent exercise for targeting the inner chest muscles, engaging them in a unique way as compared to the dumbbell bench press and other heavier weight exercises. It is an incredibly effective inner chest workout, allowing you to work at different angles, engage your shoulder blades and gain better results than a standard push-up. If you're looking to amplify your workout routines and achieve the best inner chest workout possible, incorporating dumbbell flies into the mix can do wonders.


4. You can also use resistance bands to work your inner chest muscles


Strength training with flat benches and resistance bands can be an effective way to work the inner chest muscles. By positioning the flat bench slightly up, you ensure that the tension is focused on the top of the movement near the midline of the body. When using resistance bands for this purpose, one exercise you can try is a hex press. This exercise not only helps in building stronger inner chest muscles but also enables you to develop a bigger chest overall by shaping it up according to your preference. Utilizing a combination of flat benches and resistance bands can greatly help you in achieving long-term strength goals through high reps of exercises like hex press.

5. If you have access to a gym, machines like the pec deck can be very effective


A pec deck machine is a great tool if you have access to a gym, as it allows you to isolate and target your pectoral muscles with much greater precision than diamond push-ups or plate press exercises can provide. However, the most effective results will be achieved by combining the use of the pec deck with other exercises such as bench presses, where you press weights from your rib cage in an up-and-down movement combined with your arms. This allows for greater muscle stimulation overall for the best achievable results.


6. Remember to focus on quality over quantity - it's better to do fewer reps with good form than it is to try and rush through a set


When it comes to chest exercises, it's important to remember that quality is always more important than quantity. Sure, you can rush through sets to sculpt a strong chest area, but there are much better ways to do so. It's better to focus on the form of your chest exercises and their range of motion in order to truly build a great chest. For example, when doing an incline bench press with body weight, try your best to move through the entire range of motion and keep your sternal head at the top position for maximum chest activation. This way you won't risk injuring yourself with poor form and you'll be able to utilize the full capacity of your chest muscles. Quality over quantity is key for chest workouts!


7. Decline dumbbell press - this exercise targets your lower chest muscles and is great for building strength


The decline dumbbell press is an excellent exercise for targeting inner pecs and building strength. It allows the movement of your arms, forcing them to work harder by pressing against the incline. The best way to perform the decline dumbbell press is by utilizing either a heavy weight or a resistance band, depending on your level of strength. For those who prefer machines, consider using a cable machine as the decline adds extra resistance to target both inner and outer clavicle muscles and offers the best results. For experienced lifters wanting more out of their chest workout, try combining these exercises with different levels of decline for great inner pec development.


8. Incline dumbbell flyes - this exercise targets your upper chest muscles and is great for toning


Incline dumbbell flyes specifically target the upper chest muscles, making them a great exercise for toning. In comparison to free weight or barbell exercises, this unilateral exercise engages the entire chest through a full range of motion with lighter weights. Since performing the movement allows you to focus on the area you are targeting, it enables you to develop specific areas within your pectoralis major further than other exercises do. If done correctly and consistently, incline flyes can effectively boost overall strength development in your upper chest muscles.


9. Tips for getting the most out of your workout - make sure to warm up before starting, use a weight that challenges you, and focus on form


For those looking to get the most out of their chest training, following some simple tips can be hugely beneficial. Start off your workout with a warm-up to avoid injury and ensure that you are ready for the challenge ahead. During your chest workout, use weights that challenge you - this will help to increase pec muscle development and work the entire area of your chest. It is also essential to focus on form during exercises; not only will good form mean better results, but it will ensure correct anatomy meaning your pec muscles are correctly targeted. Start each exercise in a comfortable, controlled position in order to mitigate any unnecessary strain on your muscles and get the most out of every rep.


10. Why inner chest exercises are important - they help to build a strong foundation for other exercises, can improve posture, and can make everyday activities easier


Inner chest exercises are essential when it comes to building a strong foundation for other exercises as it helps with mind-muscle connection and creates attachment points to generate stability, form and strength when doing more complex chest exercises. Examples of inner chest exercises include the plate squeeze press, clapping push-ups and the horizontal adduction exercise. Plate squeeze presses involve placing your hands wide in the middle of a weight plate with a slight bend in the elbows, squeezing your chest muscles towards each other by bringing one hand over the top of you until they meet in the center. In turn, this allows you to really work on feeling the muscle contraction whilst performing this movement. The horizontal adduction exercise is done by holding two dumbbells in each hand at an angle while standing with your arms slightly bent, and then holding them together in front of your body using the power of your chest with the help of the opposite hand pushing against one another like a reverse hug. Finally, clapping push-ups can also help focus on working inside your pecs without having to bring too much emphasis onto the outer pecs or shoulders as regular press-ups do. Not only do these inner chest exercises help strengthen muscles which will increase the power of any push or pull movements during weightlifting routines but when combined with proper rest and nutrition can also improve posture and make everyday activities easier too.


11. How often to do these exercises - aim for 2-3 times per week, with at least one day of rest in between workouts


A form of biofeedback, doing certain exercises a few times a week – at least two or three, with days of rest in between – can help to promote muscle growth and strength. To ensure you're getting the most out of your workout and avoiding any fatigue-related injuries, be sure that your form is correct; for example, when performing an overhand grip on the smith machine or while lying flat on an adjustable bench press, keep your elbows close to the midline of your chest. This will help build stronger fibers faster. Practicing this form consistently twice or three times each week – making sure to take a day or two breaks in between – will help you achieve optimal results from your exercise goals.

12. The second inner chest exercise is the bench press.


The second exercise that specifically targets the inner chest is the bench press. This exercise primarily works your outer chest, but it also plays an important role in building your entire upper body. If done correctly with good form, a bench press can add a lot of muscle to your chest and give you desired shape. To build a big chest, sometimes people often need to include more targeted exercises such as diamond push-ups or pec deck flies (a type of lifting equipment)that better stimulate the inner chest muscle groups. Such exercises are usually performed on an incline for maximum activation of these deep muscles and can help produce amazing results if put into a regular routine.

13. The third and final inner chest exercise is the fly.


The dumbbell fly is the third and final inner chest exercise of a basic workout regimen. It is important to note that the inner part of your chest, although often made up of small parts of much bigger muscles, can be easily defined with these exercises. A physical therapist can help you work out a list of the best exercises for getting a well-defined inner chest, but dumbbell flies are one no gym routine should go without. Make sure to start light if you’re new to dumbbell flys and gradually work your way up to maximize your results.


14. Now that you know the best exercises for your inner chest, it's time to put them into a workout!


The key to ripped inner chest muscles and a well-developed chest is mastering the proper exercises. Now that you know the best exercises for your inner chest, it's time to put them into a workout! Incorporating pushups, cable crossovers, and flyes into your routine are essential for targeting the inner part of your pecs. Not only will this make you look great, but it can have the added bonus of increased overall body strength. So why wait? Get those ripped inner chest muscles with the perfect workout routine today!


15. Remember to focus on quality over quantity, and always listen to your body!


Having a big, strong chest is a great goal to pursue in the gym. But it's important to remember that quality over quantity should always be the focus, and you should always listen to your body when you train. Many people focus on outer chest development when trying to build their chest, but your entire upper body needs a variety of exercises to get truly sculpted results. With such an exercise as a pec deck fly or bench press, you can target all areas of the upper body like outer and inner chest muscle groups while maintaining proper form. To create the diamond shape that many desire, it's important not only to develop outer pectoral muscles but also inner ones. With focused and mindful workouts, there's no doubt that quality results can be achieved.


Warming up your muscles is the most important thing you can do before starting your workout. Pushups with your hands close together are a great way to work your inner chest, and dumbbell flys are also an excellent exercise. If you have access to a gym, machines like the pec deck can be very effective. Remember to focus on quality over quantity - it's better to do fewer reps with good form than it is to try and rush through a set. By following these tips, you'll be sure to get the most out of your inner chest workout!

7 views0 comments

Recent Posts

See All

900 Motivational Business Mindset Quotes (2023)

1. “Don’t be cocky. Don’t be flashy. There’s always someone better than you.” —Tony Hsieh, CEO of Zappos 2. “Get five or six of your smartest friends in a room and ask them to rate your idea.” —Mark P

1,000 Inspirational Quotes About Accomplishments (2023)

1. “You need to battle with fear of failure to achieve your goals in life.” ~ Invajy 2. “Small achievements are just as important as big ones.” 3. “The only way to do great work is to love what you do

bottom of page