7 Chest Exercises For Inner Chest

Thankfully, making your inner chest pop can be simple with the right exercises. In this article, we’ll teach you the best chest exercises for the inner chest, and provide you with workout routine suggestions to grow your chest fast.

The Best Chest Exercises for Inner Chest

Below, you’ll find a list of some of the best chest exercises for inner chest. Check them out and integrate the ones you like into your routine.

1. Close Grip Bench Press

This exercise is a variation of the bench press performed with the hands closer than usual. On the traditional bench press, the common practice is placing the hands about wider than shoulder-width apart, but the close grip bench press brings the hands close together.

This will shift the focus of the exercise from the external section of your pectoral muscles to the inner section. It also gives your triceps a good workout making it a good compound chest exercise option.

1. Load up a barbell with a challenging amount of weight.
2. Lie on the bench with your core engaged and feet firmly planted on the ground.
3. Grab the barbell with your hands closer than shoulder-width apart and lower it to your chest, keeping your elbows close to your body.
4. Press the barbell back up to the starting position.
5. Repeat for the desired number of reps and sets.

2. Cable Crossover

This exercise is performed on the cable machine, which is a very versatile option for chest exercises since the cables allow for all kinds of adjustments so the exercise fits your needs. If you’re interested, see cable chest exercises. 

Coming back to the exercise in question, cable crossovers are excellent for targeting the inner chest by providing constant tension throughout the movement. 

This is good because studies show that time under tension is directly correlated to muscle growth. 

1. Set the pulleys to a slightly above shoulder height position on the cable machine.
2. Stand in the center, grab the handles, and step forward slightly.
3. Pull the handles together in front of your chest, crossing your hands over each other.
4. Slowly return to the starting position.
5. Repeat for the desired number of reps and sets.
   

3. Chest Flies 

This exercise is a staple when it comes to working the inner chest. Chest flies consist of a wide-sweeping motion that gives the chest muscle a good stretch and contraction. The good thing about this exercise is that it is very versatile. You can perform it as a dumbbell chest workout, use a cable machine, or a pec deck machine.

1. No matter which method you choose, the weights should be at chest level. This means holding dumbbells at that height, adjusting the cables to be at chest level on the cable machine, or adjusting the seat on the pec deck machine so the elbows are at the correct height.
2. Bring your hands together in front of your chest, then slowly return to the starting position.
3. Don’t forget to stretch your arms when they’re together and bend your elbows when returning to the start position.
4. Repeat for the desired number of reps and sets.

4. Diamond Push-ups

Finally, for a bodyweight option, we have diamond push-ups. For starters, you don’t need to do 100 push-ups a day for it to be effective. Studies show that if done properly, bodyweight training can be just as effective as traditional weight training for building muscle mass. 

Diamond push-ups are similar to traditional push-ups, the big difference is in the hand placement. To do it properly, the hands should meet right under the middle of the chest, forming a diamond with the fingers. This will shift the focus of the exercise to the inner chest.

1. Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
2. Lower your chest to your hands, keeping your elbows close to your body.
3. Push back up to the starting position.
4. Repeat for the desired number of reps and sets.

5. Dumbbell Hex Press

The dumbbell hex press is an excellent exercise for targeting the inner chest. This exercise involves pressing the dumbbells together throughout the movement, increasing the tension on the inner chest muscles, which leads to better activation and growth.

Additionally, the dumbbell hex press can help improve shoulder stability and muscle coordination, making it an effective and safe exercise to integrate into your workout routine.

1. Lie on a flat bench with a dumbbell of challenging weight in each hand.
2. Press the dumbbells together so that they are touching throughout the movement.
3. Lower the dumbbells to your chest, keeping them pressed together.
4. Lift the dumbbells back up to the starting position, maintaining the tension.
5. Repeat for the desired number of reps and sets.

6. Incline Bench Press

The Incline Bench Press is a variation of the traditional bench press that focuses on the upper and inner chest. By adjusting the bench to an incline, you shift the focus to the upper portion of the pectoral muscles, which also helps in developing the inner chest.

This exercise is essential for creating a more complete and defined chest, as well as strengthening the shoulder stabilizer muscles and improving overall upper body strength.

1. Set an adjustable bench to a 30-45 degree incline.
2. Load up a barbell with a challenging amount of weight.
3. Lie on the bench with your core engaged and feet firmly planted on the ground.
4. Grab the barbell with a grip slightly wider than shoulder-width apart.
5. Lower the barbell to your upper chest, keeping your elbows at a 45-degree angle.
6. Return the barbell back up to the starting position.
7. Repeat for the desired number of reps and sets.

7. Dumbbell Pullover

This is a versatile exercise that works both the chest and back muscles. The dumbbell pullover is excellent for developing the inner chest while improving shoulder flexibility. Additionally, the dumbbell pullover can help expand the rib cage and improve respiratory capacity, making it a valuable addition to the workout routine of swimmers, for example.

1. Lie perpendicular on a flat bench, with only your upper back and shoulders supported on the bench. Keep your feet firmly planted on the ground.
2. Hold a dumbbell with both hands, extending your arms directly above your chest.
3. With your elbows slightly bent, slowly lower the dumbbell behind your head, feeling the stretch in your chest and back.
4. Bring the dumbbell back to the starting position, maintaining control throughout the movement.
5. Repeat for the desired number of reps and sets.

Techniques And Tips For Chest Exercises For Inner Chest

Now that you know the main chest exercises of the inner chest, there are a few tips and techniques that you should keep in mind when doing them.

Mind-Muscle Connection

The mind-muscle connection is essential when it comes to working out. When doing the exercises above, focus on the feeling of contraction in your inner chest during every repetition. This will help make every rep count towards your goal of a strong and chiseled inner chest.

Control Your Movements

The key to an efficient workout is doing it in a controlled manner. Trying to use momentum to help move the weights will only diminish the results of your training session. Avoid any rapid or jerky moves and make sure your inner chest is properly engaged during the whole exercise.

Proper Range of Motion

As stated before, range of motion is crucial when working out. When doing any exercise, ensure that you do it with proper form during its whole range of motion to ensure maximum gains. For example, in cable crossovers, bring your hands together until they almost touch to maximize inner chest activation.

Progressive Overload

As you get used to the exercises, remember to gradually increase your weights to continually challenge your chest muscles.

Common Mistakes To Avoid When Doing Exercises For Inner Chest

When doing the exercises above there are some common beginner mistakes that can be avoided. 

The first of them is to start with too much weight. If a weight is so heavy that it impedes executing the exercise with proper form, then it is doing more damage than helping. If that is your case, lower your weight and exercise properly. It is not a step back, your workout will be more efficient.

Another common mistake is neglecting warm-up. Proper warm-up increases your heart rate and prepares your muscles for the exercise that is coming up. Not doing so will prevent you from performing at your max and increase the risk of injury. Thankfully, we’ve already had an article about chest day warm-up, so check it out.

Finally, the last mistake we want to discuss is incorrect hand placement. As you’ve probably noticed, hand placement is what makes the difference when it comes to targeting the inner chest in several of the exercises above. Actively think about your hand placement before every set.

Workout Routine Programs For Inner Chest

Below we’ll give some workout routine examples. It is important to note that these routines are supposed to be implemented in a broader workout day. Something like a chest, triceps, and shoulders day would be ideal:

The Conclusion

Now you're ready to make your inner chest pop! Incorporate the exercises above, follow proper techniques, and avoid common mistakes so you can effectively target and develop your inner chest muscles.

Start with a routine that matches your fitness levels and listen to your body; if you feel any pain or discomfort, seek a professional. 

Ready to take your chest gains to the next level? We’ve made it simple to work on customized fitness plans or to introduce a little friendly competition to your fitness community by sharing exercises with your friends. Get started for free through the Flex fitness app.