Top 6 Inner Chest Workouts You Need to Try !

If you want to build a muscular chest, you have to focus on your inner chest muscles. The inner chest muscles, also known as the sternocostal head of the pectoralis major, play a key role in chest development, as they help create the appearance of a deep, defined chest.

Many people work hard enough to effectively target their inner chest muscles during their workouts. Fortunately, there are a variety of effective exercises that can help you build a strong, defined inner chest. In this article, we'll take a look at the best internal chest workouts and how to do them properly.

What are the Inner Chest Muscles

The inner chest muscles refer to the muscles that are located on the inner side of the chest or the breast bone. These muscles are also known as the pectoralis major and pectoralis minor muscles.

Anatomy of the Inner Chest Muscles:

The pectoralis major muscle is a large, fan-shaped muscle that covers the upper part of the chest. It originates from the caller bone, sternum, and the cartilage of the upper six ribs, and inserts into the humerus bone of the upper arm. 

The pectoralis minor muscle is located underneath the pectoralis major and is a smaller, triangular muscle. It originates from the third, fourth, and fifth ribs and inserts into the coracoid process of the shoulder blade.

Functions of the Inner Chest Muscles: 

The inner chest muscles play a crucial role in several movements of the upper body. The pectoralis major muscle is responsible for flexing, adducting, and internally rotating the arm at the shoulder joint. This muscle is also involved in pushing and pressing movements such as push-ups, bench press, and chest flyes. The pectoralis minor muscle assists in stabilizing the shoulder blade and is involved in movements such as pulling the shoulder blade down and forward, as well as in breathing.

Strengthening the inner chest muscles can help improve upper body strength, posture, and athletic performance. Exercises such as push-ups, chest press, and flyes can target these muscles effectively. However, it is important to use proper form and technique when performing these exercises to avoid injury.

Why is it Important to Work on Inner Chest Muscles?

Working on the inner chest muscles is important for several reasons. The inner chest muscles, specifically the pectoralis major and pectoralis minor muscles, play a crucial role in upper body movements such as pushing, pulling, and lifting. Strengthening these muscles can improve upper body strength and endurance, making it easier to perform daily activities such as carrying groceries or lifting heavy objects.

Developing the inner chest muscles can enhance the overall appearance of the chest, creating a fuller, more defined look. This can be particularly beneficial for individuals who want to improve the appearance of their chest for aesthetic reasons, such as bodybuilders, fitness enthusiasts, or individuals who have lost significant weight and want to improve the tone and shape of their chest.

Overall, working on the inner chest muscles can provide both functional and aesthetic benefits, making it an important component of any strength training or fitness routine. However, it is important to work on all areas of the chest and upper body to maintain balance and avoid muscle imbalances.

Aesthetic Benefits:

Strengthening and developing the inner chest muscles can enhance the overall appearance of the chest, creating a fuller, more defined look. This can be particularly beneficial for individuals who want to improve the appearance of their chest for aesthetic reasons, such as bodybuilders, fitness enthusiasts, or individuals who have lost significant weight and want to improve the tone and shape of their chest.

Functional Benefits:

In addition to the aesthetic benefits, working on the inner chest muscles can also provide functional benefits. The inner chest muscles play an important role in upper body movements such as pushing, pulling, and lifting. 

Strengthening these muscles can improve upper body strength and endurance, making it easier to perform daily activities such as carrying groceries or lifting heavy objects. Strong inner chest muscles can also improve posture and alignment, which can reduce the risk of injury and improve overall physical performance.

Overall, working on the inner chest muscles can provide both aesthetic and functional benefits, making it an important component of any strength training or fitness routine. However, it is important to work on all areas of the chest and upper body to maintain balance and avoid muscle imbalances.

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Top 6 Inner Chest Workouts

1. Barbell Bench Press

The barbell bench press is a popular strength training exercise that targets the chest, shoulders, and triceps muscles. To perform the exercise, you lie on a flat bench, grip a barbell with your hands slightly wider than shoulder-width apart, and lift it off the rack. Then, you lower the bar down to your chest, keeping your elbows stared in at a 45-degree angle, pause briefly, and push the bar back up to the starting position.

How to Perform the Exercise:

1. Lie on a flat bench with your feet flat on the floor and your eyes directly under the bar.
2. Reach up and grip the bar with your hands slightly wider than shoulder-width apart, palms facing forward.
3. Lift the bar off the rack and hold it over your chest with your arms fully extended.
4. Lower the bar down to your chest, keeping your elbows tucked in at a 45-degree angle to your body.
5. Pause for a brief moment at the bottom of the movement, then push the bar back up to the starting position.

Tips for Proper Form:

• Keep your back flat on the bench throughout the movement.
• Use a controlled and smooth motion when lowering and lifting the bar.
• Avoid bouncing the bar off your chest or arching your back excessively.
• Engage your core and glutes to maintain stability throughout the exercise.
• Use a weight that is challenging but allows you to maintain proper form.

Variations of Barbell Bench Press:

1. Incline Bench Press: This targets the upper chest muscles and can be performed on an inclined bench.
2. Decline Bench Press: This targets the lower chest muscles and can be performed on a declined bench.
3. Close Grip Bench Press: This targets the triceps muscles more than the chest and is performed with a narrower grip on the bar.
4. Dumbbell Bench Press: This is a variation that is performed with dumbbells instead of a barbell, allowing for a greater range of motion and muscle activation.
5. Pause Bench Press: This variation involves pausing for a few seconds at the bottom of the movement, increasing the time under tension and challenging the muscles further.

2. Dumbbell flyes

Dumbbell flyes are a popular strength training exercise that target the chest muscles. To perform the exercise, lie on a flat bench with a dumbbell in each hand, arms extended above your chest with palms facing each other. Lower the dumbbells out to the sides, keeping a slight bend in your elbows, and bring them back up to the starting position.

How to Perform the Exercise:

1. Lie on a flat bench with your feet flat on the floor and a dumbbell in each hand.
2. Hold the dumbbells with your palms facing each other, arms extended above your chest.
3. Lower the dumbbells out to the sides, keeping a slight bend in your elbows and maintaining a neutral grip.
4. Pause briefly when your arms are at chest level, then bring the dumbbells back up to the starting position.

Tips for Proper Form:

• Use a weight that is challenging but allows you to maintain proper form.
• Keep a slight bend in your elbows throughout the movement.
• Use a controlled and smooth motion when lowering and lifting the dumbbells.
• Engage your core and glutes to maintain stability throughout the exercise.
• Avoid arching your back excessively or lowering the dumbbells too far down, as this can put strain on the shoulders.

Variations of Dumbbell Flyes:

1. Incline Dumbbell Flyes: This targets the upper chest muscles and can be performed on an inclined bench.
2. Decline Dumbbell Flyes: This targets the lower chest muscles and can be performed on a declined bench.
3. Alternating Dumbbell Flyes: This involves performing the exercise with one arm at a time, alternating between the left and right arms.
4. Standing Dumbbell Flyes: This variation involves performing the exercise while standing, using a cable machine or resistance band.

3. Cable Crossover

The cable crossover is an exercise commonly performed in the gym using a cable machine. It is an effective way to target the chest muscles, specifically the pectoralis major. To perform the cable crossover, you should first adjust the height of the pulleys on the cable machine to slightly above shoulder height. 

Then, stand in the center of the machine with your feet shoulder-width apart and grab the handles with a neutral grip (palms facing each other). Engage your chest muscles and bring your arms together in front of your body, squeezing your chest at the top of the movement. 

Lower the handles back to the starting position and repeat for the desired number of reps. It's important to keep your chest up, shoulders down, and focus on using your chest muscles to bring the handles together.

How to Perform the Cable Crossover:

1. Adjust the height of the pulleys on the cable machine to slightly above shoulder height.
2. Stand in the center of the machine with your feet shoulder-width apart and your arms extended out to your sides.
3. Grab the handles with a neutral grip (palms facing each other) and step forward slightly, keeping your elbows slightly bent.
4. Engage your chest muscles and bring your arms together in front of your body, squeezing your chest at the top of the movement.
5. Slowly lower the handles back to the starting position, keeping tension on your chest throughout the entire movement.
6. Repeat the number of reps.

Tips for proper form:

• Keep your chest up and your shoulders down throughout the movement.
• Keep your elbows slightly bent and avoid locking them out at the top of the movement.
• Focus on using your chest muscles to bring the handles together, rather than relying on your arms or shoulders.
• Exhale as you bring the handles together and inhale as you lower them back to the starting position.

Variations of cable crossover:

1. High cable crossover: Adjust the pulleys to the highest setting and perform the exercise with an upward angle to target the upper chest muscles.
2. Low cable crossover: Adjust the pulleys to the lowest setting and perform the exercise with a downward angle to target the lower chest muscles.
3. Single-arm cable crossover: Perform the exercise with one arm at a time to isolate each side of the chest.
4. Reverse grip cable crossover: Perform the exercise with a reverse grip (palms facing down) to target the inner chest muscles.

4. Incline Bench Press

While the incline bench press primarily targets the upper portion of the chest muscles, it can also help to develop the inner chest to some extent. By focusing on keeping your elbows slightly stared in during the exercise, you can engage the inner chest muscles more effectively.

How to perform the exercise:

1. Set an incline bench to a 30-45 degree angle.
2. Lie back on the bench with your feet firmly planted on the ground and your shoulder blades pinched together.
3. Grip the barbell slightly wider than shoulder-width with an overhand grip (palms facing away from you).
4. Open up the bar and lower it down to your upper chest, keeping your elbows slightly stared in.
5. Press the bar back up to the starting position, squeezing your chest at the top of the movement.
6. Repeat the number of reps.

Tips for proper form:

• Keep your chest up and your shoulders down throughout the movement.
• Avoid centering your back extremely or lifting your feet off the ground.
• Focus on using your chest muscles to push the barbell up, rather than relying on your arms or shoulders.
• Exhale as you press the barbell up and inhale as you lower it down.

Variations of incline bench press:

1. Dumbbell incline bench press: Perform the exercise using dumbbells instead of a barbell to increase stabilization and balance.
2. Incline bench press with resistance bands: Attach resistance bands to the barbell or bench to add additional resistance and challenge.
3. Wide-grip incline bench press: Perform the exercise with a wider grip to target the outer chest muscles.
4. Reverse-grip incline bench press: Perform the exercise with a reverse grip (palms facing towards you) to target the upper chest and triceps.

5. Push Ups

Push-ups can help to work the inner chest muscles, along with the rest of the chest muscles, if done correctly. The key to targeting the inner chest during push-ups is to focus on keeping the elbows close to the body throughout the movement. This places more emphasis on the inner chest muscles, which are responsible for bringing the arms closer to the center of the body.

How to Perform Push-Ups:

1. Start in a plank position with your hands shoulder-width far on the ground and your feet together.
2. Lower your body towards the ground by bending your elbows and keeping your body straight.
3. Pause for a second when your chest touches the ground.
4. Push back up into the starting position by extending your arms.
5. Repeat the exercise for the desired number of repetitions.

Tips for Proper Form:

• Keep your core engaged and your body in a straight line throughout the exercise.
• Keep your elbows close to your sides and not flared out to the sides.
• Keep your neck in a neutral position to avoid straining your neck muscles.
• Breathe in as you lower yourself towards the ground and exhale as you push yourself back up.

Variations of Push-Ups:

1. Wide-grip push-ups: Place your hands wider than shoulder-width apart to target the chest muscles more.
2. Diamond push-ups: Place your hands close together in a diamond shape to target the triceps muscles more.
3. Incline push-ups: Place your hands on a raised surface, such as a bench or step, to decrease the intensity of the exercise.
4. Decline push-ups: Place your feet on a raised surface, such as a bench or step, to increase the intensity of the exercise.
5. Plyometric push-ups: Perform explosive push-ups by pushing yourself up explosively enough to lift your hands off the ground.

6. Dips

Dips can help work the inner chest muscles, along with the triceps and shoulders, if done correctly. The key to targeting the inner chest during dips is to focus on tilt forward slightly and keeping your elbows close to your body throughout the movement. This places more emphasis on the inner chest muscles, which are responsible for bringing the arms closer to the center of the body.

How to perform dips:

1. Find parallel bars or dip bars that are stable and can support your body weight.
2. Stand in between the bars and grip each bar with your palms facing down.
3. Straighten your arms and lift your feet off the ground.
4. Lower your body by bending your elbows until your shoulders are slightly below your elbows.
5. Push yourself back up to the starting position by extending your arms.

Here are some tips for proper form:

• Keep your elbows close to your body as you lower yourself down.
• Keep your shoulders down and away from your ears.
• Keep your core engaged to maintain stability and avoid swinging.
• Lower yourself down until your shoulders are slightly below your elbows to get a full range of motion.
• Avoid locking your elbows at the top to keep tension on your muscles.

Variations of dips include:

1. Bench dips: Perform dips with your hands on a bench or chair and your feet on the ground.
2. Ring dips: Use gymnastic rings instead of parallel bars for a more challenging variation.
3. Weighted dips: Add weight to your dips by using a weight vest or holding a dumbbell between your legs.
4. Single-leg dips: Perform dips with one leg raised off the ground to increase the difficulty and target one leg at a time.

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Proper Way To Perform Inner Chest Workouts

1. Warm-Up Exercises:

Before starting your inner chest workout, it is important to do some warm-up exercises to prepare your body for the workout. This can include light cardio, such as jogging or jumping jacks, as well as some stretching exercises for your chest muscles.

2. Proper Technique and Form:

To effectively target your inner chest muscles, it is important to use proper technique and form during your exercises. Some exercises that can help target your inner chest include cable crossovers, dumbbell flyes, and push-ups with a narrow hand placement. When performing these exercises, focus on squeezing your chest muscles to ensure that you are properly engaging them.

3. Reps and Sets:

When performing inner chest exercises, it is important to choose a weight that allows you to perform 8-12 reps with good form. Aim to perform 3-4 sets of each exercise, taking a 1-2 minute rest between sets. This will help you build strength and muscle endurance in your inner chest muscles.

Conclusion

To sum it up, an inner chest workout is an excellent way to target and strengthen the muscles in your chest, giving you a more defined and carved look. By including exercises such as the the cable crossovers, and the dips into your workout routine, you can effectively activate the inner portion of your chest, leading to better overall chest development. Remember to always warm up before your workout and step by step increase the intensity and weight as you progress.

FAQ

Q. How long does it take to build inner chest?

A. It takes time to really build up your pectoralis muscles to get a bigger chest. Most programs take 10 to  12 weeks of regular determination for a noticeable difference.

Q. Why are pecs so hard to build?

A. The reason a fully sculpted chest is so hard to achieve (naturally) is that doing the standard exercises (bench press, incline press, dumbbell press) will only take you so far, because they fail to include the full range of motion of the chest muscles themselves.

Q. Are diamond push ups good for inner chest?

A. However, studies have shown that while there is an increase in tricep activation in diamond push-ups, there is also an increase in the activation of the pectoralis muscles. Hence, this workout is actually great for building muscle in the chest as well.

Q. Are pushups enough to build chest?

A. When it comes to creating a huge chest at home, the pushup is definitely one of the finest (and only) alternatives. But, most of us don't practise this bodyweight exercise as well as we might, which means we're passing on an opportunity to create the largest chest or pecs possible.