The middle region of your pectoralis major is the most dominant in size and surface area, so to build a massive chest, you need the right inner chest exercises.
The top and middle inner chest fibers all insert into the upper arm, so you can perform various “pressing” and “pushing” motions to grow and build these fibers.
Here are 9 best exercises you could add to a full inner chest workout:
- Bench press
- Dumbbell flat bench press
- Partial incline hex press
- Partial incline hammer squeeze press
- Cable fly press
- Crossbody cable fly
- High cable fly
- Close-grip push-up
- Deficit push-up
You won't want to pick exercises that don't fit your goals though, so be sure to read the benefits, how-to, cons, and how to add it to your current workout.
These are all exercises that I use with clients, and I'll include some tips I might share to help you get the most from your inner chest workout.
Table of Contents
9 Best Inner Chest Exercises
1. Bench Press
The flat bench press has been coined as the “king” of upper body lifts. This lift requires merely a barbell and a bench, making it an accessible lift for gym-goers everywhere!
How To Do the Flat Bench Press
- Lie on the bench and get to eye level with the bar.
- Place your grip shoulder-width or slightly shoulder-width apart. Use the rings on the bar to help make sure your grip is balanced on both ends.
- Push the bar off the hooks, bringing the bar over the chest and to a point where your upper arms are perpendicular to the floor.
- Bring the bar downward to a strong “touchpoint” on your chest. This means to not aim too high or too low so that your forearms are not perpendicular to the floor.
- After touching your chest, press the weight upward and repeat this process until you complete each rep.
Benefits
- Allows for more weight to be used than dumbbells or cables
- Allows you to build a great foundation of strength to use on other inner chest exercises.
Cons
- Does not allow as much range of motion as other inner chest exercises.
How to Program
Because the barbell bench can be loaded heavier than the other movements on this list, including dumbbell press variations, it should be trained with slightly fewer reps. Perform 3-4 sets of 6-12 reps.
Pro Tip
If you want to focus on the inner chest muscles, make sure to lock out each rep and squeeze the pecs at the top. The goal of this movement is to trigger the growth of the inner chest, not necessarily bench press the house.
If you don’t have access to a bench but still want to work your chest, consider these dumbbell chest exercises that don’t require a bench.
2. Dumbbell Flat Bench Press
The dumbbell flat bench press is a variation of the barbell flat bench that allows your arms to move more freely. Because of this, this type of variation allows you to trigger your inner chest muscles even more to complement your efforts on the barbell flat bench press.
How To Do the Dumbbell Flat Bench Press
- Begin by sitting on a flat bench. If using an incline bench, set it to the flat setting if needed.
- With the dumbbells on top of your lower thigh, lean back and kick back each dumbbell individually towards your chest. Keep leaning back until your back is on the bench.
- Once you are lying flat with dumbbells in each hand, push the dumbbells upward to get yourself in the starting position.
- Bring the dumbbells downward, then push them upward for the number of repetitions prescribed.
- To really engage the inner chest, make sure you bring your upper arms outward and inward when you perform each rep to really exaggerate the motion of rotation and adduction of the shoulder joint.
Benefits
- This exercise allows much more range of motion than the barbell bench press.
- Also allows greater adduction of the arm than the barbell bench, which leads to a greater contraction of the inner chest.
Cons
- Cannot be loaded to the same degree as the barbell variation.
How to Program
The flat dumbbell bench is a great hypertrophy exercise due to the increased range of motion. Perform 3-4 sets of 8-12 reps.
Pro Tip
Like the flat barbell bench press, make sure to lockout each rep and squeeze the pecs at the top to focus on the inner chest muscles.
Also, with dumbbells, it’s important to bring the upper arms toward the body's midline to target the inner chest fibers. Doing this requires rotation and adduction of the shoulder joint.
We talk more about why powerlifters need to train the chest in How Do Powerlifters Train the Chest?
3. Partial Incline Hex Press
The dumbbell hex press requires you to perform the pressing motion while keeping the dumbbells together with a neutral grip (palms facing in).
Performing at a partial incline helps to also fatigue the upper chest to help shape a more fulfilled pec muscle.
For these reasons, the partial incline dumbbell hex press should be a part of any inner-chest training routine.
How To Do the Partial Incline Dumbbell Hex Press
- Begin by setting the bench at a partial incline, which should be about 30 degrees.
- With the dumbbells on top of your lower thigh, lean back and kick back each dumbbell individually towards your chest to set up on your back.
- Once you are positioned on the bench, push the dumbbells upward to get yourself in the starting position.
- Bring the dumbbells downward and upward for the number of repetitions prescribed.
- Hold the dumbbells together with a narrowed, neutral grip as you perform this movement. This, plus the idea of squeezing the dumbbells together, helps make the movement more biased to the inner chest.
Benefits
- This movement puts massive focus on the inner chest muscles because it requires you to have a narrowed neutral grip and occurs close to the body's midline.
- This movement is great to avoid putting too much stress on the shoulder joint!
Cons
- Does not allow for much weight to be used. Should be performed after a heavy pressing movement.
How to Program
The hex press should be a secondary movement placed after a main compound lift, such as the flat bench or dumbbell flat bench.
Perform between 3-5 sets of 8-12 reps and maintain a specific tempo within 3-5 seconds per phase of motion. For massive growth, use this tempo for the downward and upward phase of movement.
4. Partial Incline Hammer Squeeze Press
The hammer squeeze press is just like the hex press, except you are required to squeeze a light med ball in between both dumbbells to exaggerate the adduction of the upper arms.
This light med ball might only be 4-8 pounds. However, it needs to be the type of med ball that is made of vinyl or leather to help maintain your grip.
How To Do the Partial Incline Hammer Squeeze Press
- The incline bench should be about 30 degrees and you'll need a partner for this one.
- With the dumbbells on top of your lower thigh, lean back and kick back each dumbbell individually towards your chest to set up on your back.
- Once you are positioned on the bench, push the dumbbells upward to get yourself in the starting position. Then, have your partner put the light med ball between the dumbbells, and you'll squeeze it.
- Bring the dumbbells downward and upward for the number of repetitions prescribed.
- As you perform the exercise, squeeze the med ball tight to increase rotation and adduction and trigger the inner chest muscles throughout the working set.
Benefits
- This movement puts massive focus on the inner chest muscles because it requires you to use more specific tension on your inner chest as you squeeze the ball.
- You'll hit the inner chest quicker without excessive volume, which is easier on your joints.
Cons
- Does not allow for much weight to be used. Should be performed after a heavy pressing movement.
How to Program
The hex press should be a secondary movement placed after a main compound lift, such as the flat bench or dumbbell flat bench.
I would suggest performing between 2-3 sets of 10-12 reps and maintaining a specific tempo within 3-5 seconds per phase of motion.
The plate pinch press is another great inner chest exercise to consider. Check out the form and tips from our trainers.
5. Machine Chest Fly
The chest fly is a single-joint exercise that requires movement at only one joint and allows you to focus primarily on the shoulder’s ability to move the upper arm with rotation and adduction.
This upper arm motion is one of the more efficient ways to isolate the chest muscles.
How To Do the Machine Chest Fly
- Sit upright with your back aligned to the machine.
- Adjust the handles so that when you start the machine chest fly, they are level with your chest.
- With your arms partially bent, perform the machine chest fly by bringing the arms together and back to the starting position for as many reps as prescribed.
- Make sure you do not allow the weight stack to rest or touch throughout the working set so that you have constant tension throughout.
Benefits
- The chest fly is the most commonly used chest isolation exercise for overall chest development.
- Great exercise to decrease involvement from the shoulders and triceps.
Cons
- Not every gym has a chest fly machine.
How to Program
This exercise should be an isolation movement that compliments the second half of your routine. I would suggest performing between 3-5 sets of 12-20 reps.
To trigger the inner chest, pause at the top of the movement when most of the weight is displaced on the inner chest.
There are plenty more cable chest exercises you can consider. Check out the exercises, form, and tips from trainers.
6. Crossbody Cable Fly
The cross body cable fly requires you to move your arms beyond the body's midline.
It is a great movement to isolate the inner chest muscle and can help you balance out your training with a unilateral movement.
How To Do the Crossbody Cable Fly
- Set up the cables to be just about shoulder height.
- Grab the cable and move your body to face sideways to the pulley.
- Step back so that the cable aligns with the front of your chest during the chest fly motion.
- Perform the cable chest fly exercise with one arm, and continue to perform the fly motion 2-3 inches past the midline of your body.
- Maintain balance with a strong stance and lean to ensure your body is as still as possible.
Benefits
- This movement works more for the inner pecs because you perform the fly beyond the body's midline.
- Allows a fuller range of motion than all other movements.
Cons
- Not all gyms have cable machines.
How to Program
This exercise is an isolation movement that should be in the second half of your routine. It should be performed with 2-3 sets of 8-12 reps per arm.
7. High Cable Fly
Just as with the other chest fly motions, the rotation and adduction of the shoulder joint in the high cable fly put a major emphasis on the chest muscles for providing massive growth.
This movement requires a double pulley system inside a cable rack machine. Limitations could occur due to the availability of equipment. If so, do a single-arm variation or perform any other movement in this article.
How To Do the High Cable Fly
- Set the cables above your shoulders.
- Grab each handle, extend your arms, and prepare to begin the chest fly motion.
- Because the handles are anchored high, you need to lean forward and have an aiming point that allows the fly motion to still reach the middle to the bottom part of your chest.
- With a partial bend in your arms, rotate and adduct your arms and perform the chest fly for the reps prescribed.
- At the end of each rep, squeeze the pecs to emphasize the inner chest muscles more.
Benefits
- Allows you to work the lower fibers of the chest as well as the inner chest muscles.
- Great way to isolate the chest without wear and tear on the shoulders.
Cons
- Even if a gym has a cable machine, there is a chance it is not adjustable.
How to Program
This cable crossover exercise is an isolation movement that should be in the second half of your routine. It should be performed with 2-3 sets of 8-12 reps per arm.
8. Close-Grip Push-Ups
One of the most undermined types of resistance training is calisthenics (bodyweight movements).
When doing a traditional chest press, you’re typically on a bench and stabilizing resistance with your hands. With a push-up, the characteristics of this pressing motion are switched so that the hands are motionless.
This inner chest push-up variation should be added to your workout routine for a balanced approach.
How To Do Close-Grip Push-Ups
- Set your hands on the floor like you are about to do a normal push-up.
- Measure the distance between your hands, then divide it in half to use for your close-grip position.
- If that seems too close, open your grip slightly.
- Bend your elbows and lower your body until your chest is as close to touching the floor as possible.
- Straighten your arms to push yourself back up. If possible, squeeze at the top of each rep.
Benefits
- Can be performed without any equipment.
- Can be performed for a variety of repetitions.
Cons
- May be too difficult for some depending on body weight and strength level.
How to Program
This exercise can be programmed in a variety of ways. It can be used as a primary pressing movement by adding weight to the back. Perform 3-4 sets of 6-12 reps when it's the main movement.
It can also be used as a secondary movement by performing high repetitions to near failure. Perform 3-4 sets of 12-20 reps as an accessory movement.
Pro Tip
This exercise should be near the end of your routine. Make note of how many reps it takes to hit failure, and try to beat that number each week. Make sure to emphasize the lockout of each rep and squeeze your chest at the top.
9. Deficit Push-Ups
The deficit push-up requires you to do push-ups from an elevated position. Because your hands are elevated, the movement has you stretching the muscle further to reach the floor.
Although this variation might fatigue the muscle more near the insertion point (the upper arm), it's important to do the movement a certain way to favor the inner chest muscles instead.
How To Do Deficit Push Ups
- Set your hands elevated 2-4 inches, perhaps on top of a bumper plate or anything relatable.
- Bring your chest down to the floor until you feel a stretch in the chest muscles.
- Squeeze the chest at the top of each lift to continue to fatigue the inner chest.
- As long as you focus on the upper aspect of the lift, that inner chest fatigue should carry over into all aspects of the exercise.
Benefits
- Can be performed with limited equipment.
- Provides a greater range of motion than many compound pressing movements.
Cons
- Depending on injury history, some may experience discomfort in the shoulder or elbow joints.
How to Program
Similar to the close grip push-up, it can be used as a primary or secondary movement. Use it as a primary movement by adding weight to the back. Perform 3-4 sets of 6-12 reps as a main movement.
Or you can perform high repetitions to near failure. Perform 3-4 sets of 12-20 reps as an accessory movement.
Pro Tip
If possible, you can also use push-up handles to help elevate your body and achieve a deficit without flexing the wrist joint. Push-up handles also allow you to rotate your grip, which can influence upper arm placement to increase rotation and adduction.
Training the lower chest is also important for overall strength and a balanced physique. Learn how to target the lower pec muscles in 9 Effective Decline Bench Press Alternatives.
Sample Inner Chest Workouts To Try
I've provided two sample workouts to show you how to work the inner chest by combining the movements above. I would suggest doing each workout once a week because both workouts provide some variety from each other.
You’ll notice that many of the movements call for RPE, or rate of perceived exertion. This means you are looking for an intensity level corresponding to the RPE value provided.
If an exercise asks for RPE10, that means you hit the heaviest weight possible and couldn’t do any more reps than prescribed.
If you use RPE9, RPE8, or RPE7, the movement should seem easier. But this can also be biased based on the lifter. This can be a benefit to the lifter, but if he or she is not familiar enough with the system, it can cause issues with selecting exercise load.
Sample Workout 1:
- Barbell flat bench – 2 x 6 starting with 80% of your 1 rep max
- Dumbbell flat bench – 2 x 10 with RPE9
- Partial incline hex press – 5 x 12 with RPE9
- Crossbody cable fly – 3 x 15
- Close-grip push-ups – 3 x failure
Sample Workout 2:
- Dumbbell flat bench – 2 x 6 RPE9 and RPE10
- Barbell flat bench – 2 x 10 starting with 72% of your 1 rep max
- Partial incline hammer squeeze press – 3 x 10 RPE9
- Machine chest fly – 5 x 12
- Deficit push-ups – 3 x failure
3 Reasons to Work Out Your Inner Chest
Because the chest muscle has two regions, each region helps perform different types of movements, especially movements with extension and adduction (we will get into these words later). Working the inner chest helps us:
- Perform internal rotation and shoulder adduction: Training the inner chest improves movements that bring the upper arms toward the body's midline, essential for exercises like push-ups, bench presses, and chest flies, enhancing chest strength and size. You can also try chest isolation movements like a chest fly.
- Strengthen foundational movements of strength: Targeting the inner chest muscles benefits foundational exercises, including bench press, incline bench press, and push-ups, crucial for a comprehensive strength training program.
- Improve the muscularity of the chest: Focusing on the inner chest targets the pectoralis major's largest fiber region, promoting overall chest development and a more muscular appearance beyond what typical compound movements achieve.
Frequently Asked Questions
How Do You Work Your Inner Chest?
Working your inner chest requires movements that favor the midline of your body through internal rotation and shoulder adduction. Movements like a barbell bench press can still improve the size of your chest, but choosing variations that allow your upper arms to move freely can help favor the body's midline.
What Exercises Fix a Sunken Chest?
Picking a balance of movements is best for a sunken chest. Examples of these movements include a pressing motion, a rotation movement, and using different types of resistance (such as barbells, dumbbells, and cable machines). This variety can make a difference because it works the chest muscles from different angles.
How do you get a line between your chest?
To achieve a defined line between your chest muscles, focus on exercises that target the inner chest and overall pectoral development:
- Incline and Decline Bench Press: These variations emphasize different parts of the chest, promoting overall muscularity.
- Cable Crossovers: Effective for isolating the inner chest, drawing the arms across the body to enhance the chest line.
- Dumbbell Flyes: Perform on a flat, incline, or decline bench to target the chest from various angles, improving definition.
Combine these exercises with a balanced diet and consistent cardiovascular exercise to reduce body fat, making the chest line more visible.
References
- zlongdpt. Shoulder mobility can hugely impact your athletic performance! [Internet]. The Barbell Physio. 2016 [cited 2024 Feb 19]. Available from: https://thebarbellphysio.com/shoulder-rotation-key-mobility-piece-performance-injury-prevention/
- Baig MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Pectoral Muscles [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2020. Available from: https://www.ncbi.nlm.nih.gov/books/NBK545241/
About The Author
Joseph Lucero is a Strength Coach and Author and owns Harvesting Strength LLC. He's CSCS Certified, and when he's not helping clients get stronger, he writes about strength and conditioning to help readers. You can connect with him on LinkedIn and Instagram. You can book a free 20-minute consultation with him to see if a custom program would help you achieve your goals.
