Exercises targeting the inner pectoral muscles are essential for achieving a well-defined chest and enhancing upper body strength. These exercises for inner pecs focus on the medial portion of the pectoralis major, effectively emphasising muscle fibres closer to the sternum. The best exercises for the inner chest, such as close-grip bench presses, cable flyes, and plate squeezes, concentrate on adduction and internal rotation of the shoulder, ensuring the maximal engagement of the inner chest.
So, let’s explore these specific exercises for inner pecs to achieve better muscle symmetry, increased chest definition, and improved functional strength, resulting in a more balanced physique.
Table Of Contents
1. Top 5 Exercises For Inner Pecs
2. How Do You Target Your Inner Pecs?
3. Expert’s Advice
4. The Final Say
5. FAQs
6. References
Top 5 Exercises For Inner Pecs
Although invisible, chest muscles are very important for overall chest development and functional strength. They improve the shoulder during pressing movements, increase your body's strength, and lessen the risk of injury. In addition, the inner pectoral muscles help make the chest fuller, better balance, and improve symmetry and definition.
Let’s explore these best exercises for inner pecs for all fitness levels:
1. Narrow-Grip Bench Press
By using a closer grip, this movement increases the tension on the inner pecs, enhancing muscle activation and growth. This exercise builds inner chest strength and improves triceps development and shoulder stability, contributing to overall upper body strength and functionality.
Steps to Perform:
1. Lay on a plain bench with your hands on the dumbbells closer than shoulder-width apart.
2. Lower the bar up to your chest, keeping your elbows close to your body.
3. Push the barbell back to the starting position and focus on squeezing the inner pecs at the movement's top.
4. This exercise works the inner body of the pectoralis muscle by placing more pressure on the head of the major muscle.
Also Read: Tips, Tricks And Best Exercises For Upper Chest Strength
2. Cable Crossover
By crossing your hands over your chest and focusing on the squeeze at the centre, this exercise effectively targets the inner chest fibres. Cable crossovers also provide a constant tension throughout the movement, which helps sculpt and define the inner pectoral region, contributing to a more balanced and aesthetically pleasing chest.
Steps to Perform:
1. Place the rope high and hold the handle in both hands.
2. Take a step into a staggered position, tilting your hips slightly forward.
3. Bend your elbows slightly and cross your hands over your chest, clasping them in front of your body.
4. Tighten your chest muscles as you bring the muscles together, then return to the starting position in a controlled manner.
5. Cable crossovers can isolate the chest muscles, especially the inner pecs while focusing on squeezing movements in the middle of your body.
3. Pec Dec Flye
Sitting on the chest press machine with controlled movements ensures that the inner pecs are fully engaged throughout the exercise. This focus on the mind-muscle connection helps in maximising muscle activation and growth, making the pec dec flye a key exercise for enhancing inner chest development and symmetry.
Steps to Perform:
1. Sit on a chest press with your back on the mat and your elbows bent to hold your hands.
2. Keep your elbows slightly bent, and open your arms at your sides until you feel your chest. Draw the pectoral muscles and return to the chest.
3. Focus on the mind-muscle connection and control the entire movement to focus on the inner chest muscles.
Also Read: 7 Best AB And Core Exercises For Beginners To Try At Home
4. Dumbbell Squeeze Press
This action maximises the contraction of the inner pecs, promoting muscle growth and definition. Performing this exercise on a flat bench also engages the stabilising muscles of the shoulders and triceps, contributing to complete upper body strength and improving the aesthetic appearance of the chest.
Steps to Perform:
1. Lie on a flat bench, hold a dumbbell in each hand, palms facing inward.
2. Push the dumbbells toward the ceiling, but instead of placing them directly over your chest, move them slightly inward so they touch each other.
3. Focus on squeezing your inner pecs together as you push the dumbbells.
4. Lower the dumbbells in a flexibly controlled manner and perform the desired number of repetitions.
5. Diamond Push-Up
Well, by placing your hands close together in a diamond shape, you increase the workload on the inner pecs, promoting muscle activation and growth. This exercise is particularly helpful for building strength and muscle definition without needing equipment, making it an accessible and effective option for targeting the inner chest muscles at home or on the go.
Steps to Perform:
1. Bring your hands together in a push-up position with both your index fingers and thumbs forming a diamond.
2. Lower your chest to the floor, keeping your elbows close to your body.
3. Return to the starting position, focusing on contracting your inner chest muscles.
4. This bodyweight exercise works the triceps, shoulders, and inner pecs.
Also Read: Get Insights Of The Best And Effective Exercises to Strengthen Quad Muscles
How Do You Target Your Inner Pecs?
To target your inner pecs, focus on these considerations:
Method | Impact | Key Steps |
Exercise Selection | Focus on exercises that pull your arms toward the centre of your body. | Incorporate moves like close-grip bench presses, cable crossovers where both arms cross the chest, and decline pec flyes. |
Muscle Engagement | Contract the sternal head of the pectoralis major muscle. | This head is primarily responsible for the development of the chest muscles. |
Posture and Technique | Maintain correct posture and technique to ensure proper muscle function. | Focus on squeezing your chest muscles and keeping a mind-muscle connection with each repetition. |
Consistency and Overload | Regular practice and progressive overload are essential for muscle growth. | Consistent effort in chest exercises will help better target and build the inner pecs. |
Result | Achieving a larger, more balanced chest. | A structured and focused approach will lead to noticeable chest definition and symmetry improvements. |
Also Read: Unveiling 10 Power Training Benefits With Step-by-Step Kettlebell Exercises
Expert’s Advice
Use the pectoral muscles to demonstrate balance. Stay moderate with intense exercise as it can cause injury in the Pec muscles. Focus on getting enough protein to support muscle repair and growth, including lean meats such as chicken, fish, tofu, and beans. Add healthy fats from nutritious sources like fresh avocados and nuts to stimulate the production of hormones important for muscle growth. Also, note the importance of simple carbohydrates in providing sustained energy during exercise and recovery.
Health Expert
Akshata Gandevikar
The Final Say
Incorporating exercises for the inner pectoral muscles into your fitness routine helps you achieve a well-rounded and aesthetically pleasing chest. By focusing on movements that emphasise the medial portion of the pectoralis major, such as close-grip bench presses, cable flyes, and diamond push-ups, you can enhance muscle definition, balance, and strength.
Whether training in the gym or at home, these targeted exercises contribute to a more defined chest and improve overall upper body functionality and appearance.
FAQs
1. How do you exercise for inner chest strengthening?
To strengthen the inner chest, focus on arm adduction exercises, such as close-grip bench presses, cable flyes, and plate squeezes. These movements emphasise the medial fibres of the pectoralis major, effectively targeting the inner chest area.
2. What are the preferred inside chest workouts for females?
Preferred inner chest workouts for females include modified (diamond push-ups), dumbbell flyes, and cable crossovers. These exercises can be performed with lighter weights and higher repetitions to tone and strengthen the inner chest without adding excessive bulk.
3. What are the recommended inside pec exercises for males?
Inside pec exercises are recommended for ma, which include close-grip bench presses, chest dips, and incline dumbbell flyes. These exercises help build muscle mass and definition in the inner chest, contributing to a more sculpted and powerful upper body.
4. How do you work out inner pecs at home without equipment?
To work out inner pecs at home without equipment, you can perform exercises like diamond push-ups, bodyweight dips using sturdy furniture, and isometric chest squeezes (pressing your palms together in front of your chest). These bodyweight exercises effectively target the inner chest and can be done anywhere.
References
- https://www.menshealth.com/fitness/a25848810/chest-workout-for-inner-pecs/
- https://athleanx.com/articles/middle-chest-workout
- https://www.menshealth.com/fitness/a42037582/best-inner-chest-exercises/
- https://www.factoryweights.co.uk/blogs/news/inner-chest-workout-with-dumbbells
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