The quest for a well-defined chest often leads fitness enthusiasts to search for the best inner chest exercises. The inner chest muscles are crucial for creating that chiseled, aesthetically pleasing muscle that many aspire to achieve. In this article, we will explore a diverse array of exercises designed specifically to target and enhance the inner chest region.

Understanding the Anatomy of the Inner Chest

Before delving into the exercises, it’s important to understand the anatomy of the chest muscles. The pectoral muscles, or “pecs,” are composed of two primary parts: the pectoralis major and the pectoralis minor. The inner chest is part of the pectoralis major, specifically the fibers closest to the sternum.

Importance of Focusing on the Inner Chest

Why should you specifically target the inner chest? Simple. Emphasizing your inner pecs can help you achieve that coveted separation between the left and right sides of your chest, resulting in a more sculpted and defined look. Moreover, balanced chest muscles contribute to better posture and upper body strength.

The Best Inner Chest Exercises to Include in Your Routine

1. Close-Grip Bench Press

The close-grip bench press is a variation of the traditional bench press that shifts the focus to the chest.

How to do it:

  • Lie flat on a bench.
  • Grip the barbell with your hands closer than shoulder-width apart.
  • Lower the bar slowly to your chest.
  • Push the bar back up until your arms are fully extended.

2. Incline Dumbbell Press with Twist

This exercise works on the upper portion of the inner chest and provides an additional twist for increased muscle engagement.

How to do it:

  • Set the bench to a 30-45 degree incline.
  • Hold a dumbbell in each hand with a neutral grip.
  • Press the dumbbells upward while bringing them closer and twisting your wrists to face inward at the top.
  • Slowly lower back to the start.

3. Cable Crossover

This exercise is excellent for isolating your inner chest muscles and allows for a full range of motion.

How to do it:

  • Set the pulleys to a high position.
  • Grab a handle with each hand.
  • Step forward, pulling the cables together in front of you, with a slight bend in your elbows.
  • Slowly return to the starting position.

4. Diamond Push-Ups

This bodyweight exercise targets the inner chest as well as the triceps and shoulders.

How to do it:

  • Get into a traditional push-up position.
  • Place your hands close together, forming a diamond shape with your thumbs and index fingers.
  • Lower your body until your chest nearly touches the floor.
  • Push back up to the starting position.

5. Chest Dips

Dips are versatile and effective for targeting different parts of the chest, particularly the inner and lower sections.

How to do it:

  • Use parallel bars and lift your body up.
  • Lean slightly forward to engage your chest muscles more.
  • Lower your body until your upper arms are parallel to the ground.
  • Push back to the starting position.

Additional Tips for Maximizing Inner Chest Growth

Simply knowing which exercises to perform isn’t enough. Here are some additional tips to maximize your inner chest growth:

  • Consistency: Stick to a consistent workout routine to see meaningful results.
  • Mind-Muscle Connection: Focus on squeezing your inner chest during each rep.
  • Proper Form: Ensure you perform each exercise with the correct form to avoid injury and maximize effectiveness.
  • Progressive Overload: Gradually increase the weight you lift to continually challenge your muscles.

There you have it! Incorporate these best inner chest exercises into your workout routine for a well-defined, strong, and aesthetically pleasing chest. By focusing on targeted exercises and following the additional tips mentioned, you're on your way to achieving impressive inner chest development in no time.


Best sellers

Major Fitness Spirit B52 All-In-One Smith Machine Home Gym Major Fitness smith machine home gym spirit b52

Major Fitness Spirit B52 All-In-One Smith Machine Home Gym

5-in-1 Strength Training System in a Single Machine Supports Free Weight and Smith Machine Workouts Upgraded Adjustable Foot Plate and 6 Band Pegs Premium Cable Pulley System for functional Training Independent Dual Pulley System for multiple user workouts Heavy-Duty build for safe and steady usage  
Regular price
From $1,499.99
Sale price
From $1,499.99
Regular price
$1,499.99
Unit price
 per 
Major Fitness F22 Power Rack All-In-One Home Gym Major Fitness F22 Power Rack All-In-One Home Gym

Major Fitness F22 Power Rack All-In-One Home Gym

Ultimate Fusion of Power and Aesthetics Perfect for Intermediate to Advanced Users Enhanced Versatility with 6 Band Pegs Ultra-stable Structure Dual Independent Pulley System 17 Height Adjustable Holes 800 lbs Reinforced Safety Arms Capacity Max Capacity on Pulley System 300 lbs on Each Side
Regular price
From $929.99
Sale price
From $929.99
Regular price
$929.99
Unit price
 per 
MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

An Expertly Crafted Gym Bench  The PLT01 weight bench has everything fitness enthusiasts want in a workout bench. It’s easily adjustable, allowing you to do a diverse array of incline, decline, and flat exercises at different angles when you pair this bench with a weight set. It’s also made with highly durable metals and with meticulous attention paid to construction and design, so you can workout confidently knowing that this gym bench is built to last! On top of that, it has a staggeringly high weight capacity of 1300 pounds! Finally, the PLT01 adjustable weight bench is made with comfort and ergonomics in mind. Its padding is made to withstand intense wear and tear as well as sweat, and it’s built to be intuitively and easily altered. This bench with a weight set can last a lifetime and you’ll never need or want another one! Support Your Fitness Journey With Benches and Dumbbells Weight benches and dumbbells are the bread and butter of countless different exercises for virtually every part of the body. Whether you’re doing incline bench presses, decline dumbbell presses, bent over dumbbell rows, or seated curls, you’re going to need either a weight bench or dumbbells or both. Playing such a central role in so many exercise routines, Major Fitness strives to provide high-quality products that reflect that importance. That’s why we go the extra mile to make sure our benches with weight sets are built for the long haul. All of our benches and dumbbells are made with high-quality, durable materials and are designed as well as tested to make sure that they can withstand intense use!  When it comes to our commitment to quality, don’t just take our word for it! Major Fitness is committed to providing our customers top-of-the-line home gym equipment, made with durable materials and exceptional attention to detail, all for a competitive price. We take pride in our high rated customer reviews and welcome you to take a look at what our many satisfied customers have to say about our products.
Regular price
From $219.99
Sale price
From $219.99
Regular price
$259.99
Unit price
 per 
MAJOR FITNESS Rack Mounted Leg Extension MAJOR FITNESS Rack Mounted Leg Extension

MAJOR FITNESS Rack Mounted Leg Extension

The MAJOR Multi-Function Pad, transcending a typical gym seat, offers enhanced support to your training routine. Multi-functional pad for versatile use Fast & easy setup Extensive adjustability for diverse users Boost exercise effectiveness
Regular price
$389.99
Sale price
$389.99
Regular price
$389.99
Unit price
 per 
MAJOR FITNESS Rubber Flooring Gym Mats 0.31" Thickness MAJOR FITNESS Rubber Flooring Gym Mats 0.31" Thickness

MAJOR FITNESS Rubber Flooring Gym Mats 0.31" Thickness

Material: 100% Rubber Color: black & white dots Quantity:16 pcs per box Size/Tile: 20'' x 20'' ( 1.6ft x 1.6ft ) Footprint per tile: 2.7 SQFT Tile thickness: 0.31'' (8mm) GUIDANCE:  Power Rack: 12-16 pcs Smith Machine: 16-20 pcs Weight Bench: 6-8 pcs
Regular price
$316.99
Sale price
$316.99
Regular price
Unit price
 per 
MAJOR FITNESS 4ft Olympic EZ Curl Barbell MAJOR FITNESS 4ft Olympic EZ Curl Barbell

MAJOR FITNESS 4ft Olympic EZ Curl Barbell

Ergonomic Design: A bent shaft is a characteristic of MAJOR Curl Bar (an EZ curl bar) to lessen joint stress. The cambered shape of EZ curl barbells allows for a semi-supinated grip, which reduces strain on the wrists and elbows. It has the same medium-depth knurling as the most popular multipurpose barbells from MAJOR. It has the medium-depth knurling which offers an excellent grip without causing your hands any pain.Specification: This Olympic EZ curl bar is 47.2" in length and 1.1“ in diameter. The bar's loadable sleeve length is 6.5 inches. It Weighs 20.61 pounds and holds weights up to 500 lbs.Durability: This MAJOR EZ curl bar is made of 45 gauge steel. Silver finish material is chrome and black is electrostatic coating. The precise medium-depth knurling gives this bar a grip that feels glued but is not too tough to tear your skin.For 2-inch plate: This barbell is intended for Olympic weight plates with a centre opening of 2“. The bar also has rotating sleeves, which ensures smooth lifting motions and reduces stress on your arms.Versatile: The EZ bar allows for various workouts such as preacher bicep curling, tricep extension and bent-over row. If you're hunting for a curl bar for your home gym arsenal, don't miss this one.Purchase confidently: We offer a 1-year warranty and a 35-day no-reason return policy. Don't hesitate to contact us with questions; we will respond within 12 working hours.
Regular price
$119.99
Sale price
$119.99
Regular price
$149.99
Unit price
 per 

Recommended

How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Jhon Kenneth Delos Reyes·
How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat

The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Jhon Kenneth Delos Reyes·
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You

No More Judgement Zones: Train in Confidence with a Major Fitness Home Gym
Jhon Kenneth Delos Reyes·
No More Judgement Zones: Train in Confidence with a Major Fitness Home Gym


Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.