5 Ultimate Inner Chest Exercises to Build Your Inner Pecs

Before jumping in and looking at the chest workouts, let us first understand the basic anatomy of the chest.

The chest houses that pectoral major muscle, which stretches from the humerus bone to the collarbone and sternum. The region attached to the former bone is called as the upper chest, while the lower chest is comprised of muscles attached to the latter.

Looking at the way the muscles are attached to the ribcage, it is not possible to perform isolation exercises that target the inner pectoral muscles alone. Instead, you should perform exercises that target the entire chest region, which will in turn even develop the inner pecs.

Moreover, always remember to perform exercises with different inclinations, as it targets the different regions of the muscle groups in the chest region. This also helps in maintaining variety in the workout program.

Let us not wait any longer and shed some light on the five best chest exercises that you could add to your workout program to build your inner pectoral muscles.

---

#1 Dumbbell Press

Dumbbell press is one of the most effective exercises for building the pectoral muscles. This free-weight exercise could be performed either on a flat bench or using an incline-decline bench to target the lower and upper pecs respectively.

Instructions:

Step 1: Lie down on a bench and hold dumbbells in both the hands. Position your arms such that they are facing away from the body. The forearms should be perpendicular to the upper arms.

Step 2: Gradually lift the dumbbells towards the ceiling using your chest. Continue this motion until the arms are straight and perpendicular to the body.

Step 3: Hold for a moment and return to the initial position. Do not use momentum to lower the weight. Return to the starting position in a gradual motion.

Repeat the exercise for the recommended number of times.

Important tips: Take extreme care while lowering the weights. Dropping the weights in a sudden motion can result in a rotator cuff injury.

Next up: Decline Dumbbell Fly

#2 Decline Dumbbell Fly

The decline dumbbell fly targets both the pectoral muscles in the chest, and has a larger emphasis on the lower pecs. In addition, this exercise targets the deltoids in the shoulder region along with a host of stabiliser muscles found in the back and the arms.

Instructions:

Step 1: Position yourself on a decline bench and hold the dumbbells in both the hands. Place the dumbbells in front of your chest with fully extended arms. Take care that the arms are perpendicular to the body.

Step 2: Gradually lower the dumbbells to the side in a wide arc until they are almost in line with the body. You should bend your elbows while lowering the weights to avoid unnecessary stress on the biceps.

Step 3: Hold for a moment and return to the initial position. Raise the dumbbells by following the same path that you used to lower them.

Perform the exercise for the recommended number of repetitions.

Important tips: Do not overload the weights and focus on achieving a higher rep count. Avoid dropping the dumbbells as it could lead to a rotator cuff injury.

Next up: Wide Grip Push-Up

#3 Wide Grip Push-Up

The wide grip push-up is a challenging variation of the regular push-up that targets the chest and the shoulder with exceptional intensity. The beginner-level exercise could be performed by people of different age groups and diverse skill levels. It also contributes towards building strong biceps.

Instructions:

Step 1: Position yourself in a plank position while pacing your hands wider than the regular pushup. Ensure that your arms are straight and there is no unnecessary movement in the torso.

Step 2: With a straight torso, lower your body towards the ground by bending your elbows.

Step 3: Hold for a moment and return to the starting position.

Perform the exercise for the recommended number of times.

Important tips: Tighten the core while performing this exercise for maximum efficiency. You could perform this exercise with a weighted vest for variable resistance and improved customisability.

Next up: Cable Crossover

#4 Cable Crossover

Being an isolation exercise, the cable crossover targets the pectoral muscles with unrivaled precision.

Also, read 6 Best Chest Exercises with Dumbbells To Build Your Chest.

Instructions:

Step 1: Stand in between the pulleys with a slightly bent torso. Select an appropriate attachment and required resistance, and pull the attachment towards the chest.

Step 2: Move the arms outwards in an arc until you feel a stretch in the chest region. While moving the arms, ensure that there is a smooth motion without any unnecessary jerks.

Step 3: Hold for a moment and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tip: Position the pulley at a higher angle to target the lower pectoral muscles and the inner pecs.

Next up: Pec Deck Fly

#5 Pec Deck Fly

The pec deck fly is an effective isolation exercise that targets the major and minor pectoral muscles. The machine itself acts as a stabiliser and is an excellent exercise for even beginners and casual trainers.

Instructions:

Step 1: Sit on the machine with a straight back. Push your back towards the pad for maximum support and set an appropriate weight in the machine.

Step 2: Hold the handles with the palms facing outwards. Ensure that the upper arms are parallel to the floor during the entire duration of the exercise.

Step 3: Push the handles until they are in front of the body. Squeeze the chest while performing this movement.

Step 4: Hold the contraction for a moment and return to the initial position.

Perform the exercise for the recommended number of repetitions.

Important tip: Exercise caution while relaxing the arms as an improper form could lead to a serious injury.

---

Did we miss out on any exercise from our list? Sound off in the comments section below!