The inner-chest muscles generally refer to the muscles of the thoracic wall, or rib cage. They support respiratory movements and protect and stabilize the ribs. They also support the arm and shoulder muscles during upper body movements like lifting, pushing, pulling, and shoulder rotation.
Strengthening inner chest muscles provides a variety of benefits including improved upper body functional strength and a toned and sculpted chest. These inner chest exercises effectively target the chest, upper arms, and shoulders providing a comprehensive, balanced upper-body workout.
Read on to discover exercises that comprise the best inner-chest workout, each with a unique and targeted approach. You will find descriptive instructions for executing each exercise, including tips on muscle engagement and benefits.
Best Inner Chest Exercises
This article provides guidance on the best inner chest exercises to elevate your upper-body routine:
- Barbell Bench Press.
- Cable Chest Fly.
- Barbell Close-Grip Bench Press.
- Dumbbell Pullover.
- Dumbbell Svend Press.
- Decline Push-Up.
- Chair Dip.
- Diamond Push-Up.
- Dumbbell Chest Fly.
They work for a variety of workout goals and fitness levels and can be customized as needed. Feel free to perform them as listed or in the order of your preference.
Best Inner Chest Workouts
The following exercises strengthen your chest and upper body using compound movements for an effective and comprehensive stimulus. You can perform them as listed or in the order of your preference.
Barbell Bench Press
The barbell bench press is a popular foundational exercise for building strength and muscle in the upper body. It uses a compound approach to facilitate upper body strength gains by engaging multiple muscles simultaneously. The chest, shoulders, and triceps are primarily activated, making it an excellent part of a chest and arm workout.
The barbell bench press is also effective at improving upper body functional strength. It follows similar movements used in daily tasks like pushing a stroller, carrying groceries, or lifting heavy objects.
How To Do
- Set up next to a flat bench with a barbell rack.
- Ensure the barbell is loaded with an appropriate weight for your fitness level.
- Lie on the bench with your back and head against the pads.
- Grip the barbell using an overhand grip. Ensure your hands are slightly wider than shoulder-width.
- Inhale and engage your core. Lift the barbell from the rack.
- Slowly lower the barbell down to your chest. Ensure your hands are directly above your elbows at the bottom of the movement.
- As the bar touches your chest, pause briefly at the bottom to increase engagement.
- Exhale and press the bar back to the starting position until your elbows are extended.
- Repeat for the desired reps and sets.
Tips
- Use an appropriate weight that allows you to maintain proper form and prevent injuries while still adequately loading the muscle.
- Focus on squeezing your chest throughout the movement to enhance muscle engagement.
- Maintain slow and controlled movements and avoid using momentum to move through the range of motion.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–15 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Chest Fly
The cable chest fly is an effective inner chest workout that uses a cable machine, creating constant tension. This approach increases the overall volume and encourages muscle hypertrophy. This is when the muscle fibers break down and rebuild to become stronger and larger.
The cable chest fly primarily targets the chest, shoulders, and bicep muscles. It also supports the strength and mobility of the shoulder joint to stabilize against the cable’s tension.
How To Do
- Set both cable pulleys at shoulder height and attach the handles. Choose your ideal weight.
- Grab one handle with your right hand. Then, stretch the cable until you can grab the other one in your left hand.
- Step forward, using a staggered stance (one foot in front of the other) for stability.
- Extend your arms out beside you, keeping a slight bend in your elbows to avoid straining the joint. Use a neutral grip (palms facing forward)
- Lean forward slightly at the hips, inhale, and engage your core.
- Exhale and slowly bring the handles together in front of your chest.
- Keep the movement slow and controlled, squeezing your chest muscles as your arms move.
- Hold the end position for one second, and squeeze your chest muscles.
- Inhale and slowly return your arms to the starting position.
- Repeat for the desired reps and sets.
Tips
- Avoid letting the handles touch at the peak of your chest fly to maintain tension on the chest muscles.
- Don’t lock your elbows at any point; keep a slight bend to protect the joint.
- During the lowering phase, ensure that your arms don’t extend beyond your shoulders, as this could strain the shoulder joint.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Barbell Close-Grip Bench Press
The barbell close-grip bench press is another valuable upper-body development exercise. This compound movement uses a narrower grip than the traditional bench press to increase focus on the triceps. It also targets the chest and shoulders to support your goals of achieving strong, ripped upper arms.
This movement builds muscle through progressive overload. Its compound nature employs multiple muscles simultaneously, allowing you to load more weight, increasing the stimulus.
How To Do
- Place a barbell on the bench press rack. Load the weights that align with your fitness level.
- Sit on the end of the bench and lie back so the barbell is directly over your eye-line.
- Position your feet flat on the floor, shoulder-width apart.
- Grasp the barbell using an overhand grip. Your hands should be chest-width apart so your arms align with your shoulders.
- Push the barbell off the rack and bring it over your chest. Inhale and engage your core.
- With your elbows tucked to your side, bend your elbows and lower the barbell to your chest.
- Once it reaches the chest, hold for a count to engage the muscles maximally.
- Exhale and press the barbell back up until your arms are straight, returning to the starting position.
- Repeat for the desired reps and sets.
Tips
- Start with a lighter weight at first to gain control and confidence. This will help you maintain proper form and avoid injury.
- Keep your elbows tucked to your sides, and concentrate on extending at the elbow as you press the barbell. This will stop your shoulders from taking over and improve tricep activation.
- Focus on engaging your core throughout the movement to stabilize the spine.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Pullover
The dumbbell pullover is a popular compound exercise that targets multiple upper-body muscle groups. It focuses on the chest, back, upper arms, and core muscles.
Its many benefits include increasing upper body definition and strength and enhancing performance in functional tasks involving lifting and throwing. Additionally, it supports shoulder mobility when the movement is performed through its full range of motion.
How To Do
- Lie flat on a bench with your head near one end and your feet firmly planted on the ground.
- Hold a dumbbell with both hands, wrapping them around the handle for a secure grip.
- Extend your arms straight above your chest, keeping a slight bend in your elbows.
- Inhale and engage your core, keeping your back flat against the bench.
- Slowly lower the dumbbell in an arc-like motion over your head, keeping your arms slightly bent. Lower the weight until your arms are in line with your torso or you feel a stretch in your chest and back.
- Exhale as you reverse to bring the dumbbell back over your chest.
- Repeat the exercise for the desired number of repetitions and sets.
Tips
- Start the exercise with a weight that allows you to maintain proper form and technique.
- Keep your elbows slightly bent to reduce stress on the joints and focus on engaging your chest and back muscles.
- Ensure your back stays flat in contact with the bench for stability. Engage your core to avoid strain on your lower back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 6–8 |
| Hypertrophy | 3–5 | 8–15 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 3–6 (Explosive) |
Dumbbell Svend Press
The dumbbell Svend press is another beneficial upper body exercise that develops multiple muscle groups. It specifically focuses on the chest and biceps. It also requires core engagement to maintain stability while keeping an upright posture.
This movement effectively builds the chest and upper arms by isolating these muscles throughout the motion. It also improves grip strength to maintain a strong hold on the dumbbell. Grip strength is essential for sports like rock climbing and powerlifting and was identified as a vital sign of health.
How To Do
- Select a dumbbell with the appropriate weight for your fitness level.
- Stand with feet placed shoulder-width apart or slightly wider.
- Grasp the dumbbell with both hands wrapped around the handle. Your elbows should be flexed to 90 degrees with the dumbbell at chest height.
- Inhale and engage your core.
- Exhale and extend your arms to push the dumbbell away from your body.
- Hold for a count at the end of the movement, focusing on squeezing your chest and biceps.
- Inhale and bring the dumbbell back into your chest to return to the starting position.
- Repeat for the desired reps and sets.
Tips
- Maintain a slight bend in your elbows at the end of the movement to reduce joint stress.
- Concentrate on controlling your movement and squeezing your chest and biceps. Don’t use momentum or swing the dumbbell.
- Ensure your core remains engaged and keep your body upright with a strong posture to protect the lower back.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 6–8 |
| Hypertrophy | 3–5 | 8–15 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Decline Push-Up
The decline push-up is a unique variation of the traditional push-up. It involves elevating your feet behind you in a chair. This provides an altered stimulus and increases the overall emphasis on the chest and upper arms.
The decline push-up has many benefits, including accessibility. It can be performed anywhere, using only one’s body weight. It also enhances performance in functional daily tasks like carrying groceries, lifting heavy objects, or throwing movements.
How To Do
- Place a chair behind you with a knee-high seat or a bit lower.
- Get into a plank position and place your feet on the chair with your hands directly under your shoulders.
- Make sure you are far enough in front of the chair that your body is in a straight line from head to feet.
- Inhale and engage your core. Lower your chest towards your hands, keeping your elbows close to your body.
- Pause briefly when your chest is just above your hands.
- Exhale and push up away from the floor, fully extending your arms. Return to the starting position to complete each repetition.
- Repeat for the desired repetitions and sets.
Tips
- Maintain control and proper form, engaging the chest and upper arms to maximize effectiveness.
- Your chair should be low enough to the ground that your body forms a straight line in the starting position.
- If you are unable to maintain proper form, start with a traditional push-up without the chair until you build strength.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Chair Dip
Chair dips are a popular exercise for strengthening and toning the upper body. They primarily engage the chest and triceps as the prime movers. They also activate the shoulders and core, providing support and stability throughout the exercise.
Chair dips are a great exercise for sculpting the arms and enhancing functional upper arm strength. The targeted muscles are all involved in daily tasks like lifting, pulling, and carrying. Chair dips are also very versatile, as they only require body weight and a sturdy, flat surface.
How To Do
- Begin standing between two parallel bars that will be used to hold yourself up.
- Grip the bars with palms facing inward to your torso and arms extended. Your feet should lift off the ground.
- Inhale to engage your core.
- Lower your upper body until your elbows are at a 90-degree angle. Your chest should lead the movement when bending forward as you lower down.
- Exhale as you push back up, extending the arms back to the starting position.
- Repeat for the desired reps and sets.
Tips
- This exercise can be performed using a bench or chair with a sturdy surface, increasing its versatility.
- Maintain a slight bend in the elbow at the start and end of the movement to prevent straining the joint.
- Perform a warm-up routine to get your muscles engaged and blood flowing before the workout.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Diamond Push-Up
The diamond push-up is an effective bodyweight exercise primarily targeting the triceps and chest. It resembles the traditional push-up but differs in that your hands are placed closer together, forming a diamond shape. This increases the challenge on your triceps.
This exercise has many benefits, including versatility and the ability to build functional upper-body strength. It is also beneficial for beginners, following a straightforward movement without requiring heavy weights.
How To Do
- Start in a plank position with your hands directly under the center of your chest.
- Position your hands close to each other and form a diamond shape between your index fingers and thumbs.
- Inhale and engage your core, keeping your body straight from head to heels.
- Lower your chest towards your hands, keeping your elbows close to your body.
- Pause briefly when your chest is just above your hands.
- Exhale and push up away from the floor, fully extending your arms. Return to the starting position to complete each repetition.
- Repeat for the desired repetitions and sets.
Tips
- Keep your hands lined up with your shoulders, forming a triangle shape with your thumbs together.
- Ensure your body is kept in a straight line from your head to your heels throughout the movement. If needed, modify by placing your knees on the floor.
- Don’t let your glutes rise, or your hips sag at any point during the movement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 (Weighted) |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Chest Fly
The dumbbell chest fly adds value to any upper-body lifting routine. It is a key exercise for building a strong chest and achieving a balanced and toned upper body. The exercise primarily targets the chest muscles, with secondary activation from the shoulders.
Some crucial benefits of this exercise include building chest muscle strength and flexibility. It encourages a deep stretch of the chest and shoulders to bring them through a full range of motion. It also strengthens the chest, shoulders, and core to support the spine, improving posture.
How To Do
- Lie flat on a bench with a dumbbell in each hand, palms facing each other. Keep your feet firmly planted on the ground.
- Extend your arms above your chest with a slight bend in your elbows to protect your joints.
- Inhale deeply and engage your core. Keep your back against the pad with your head facing forward.
- Slowly lower the dumbbells in a wide arc until they are level with your chest. Hold for a count at the bottom.
- Exhale and squeeze your chest to bring the dumbbells back to the starting position.
- Repeat for the desired number of reps and sets.
Tips
- Maintain a slight bend in your elbows to prevent overextending them and leading to joint strain.
- Squeeze your chest muscles at the bottom of the movement to maximize engagement.
- Try different adjustments to the bench angle to target different areas of the chest, providing a variety of stimuli.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Inner Chest Workout Routine
Below is a recommended inner chest strength-focused workout routine to help you achieve the best results for your fitness goals.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Barbell Bench Press | 5 x 4–6 | 1 minute between sets |
| Cable Chest Fly | 3–5 x 1–5 | 1 minute between sets |
| Chair Dip | 3–5 x 1–5 | 1 minute between sets |
| Dumbbell Pullover | 3–4 x 6–8 | 1 minute between sets |
| Decline Push-Up | 3–5 x 1–5 | 1 minute between sets |
Anatomy Of The Inner Chest
The inner chest muscles generally refer to the muscles surrounding the rib cage. They are classified into two main groups: the pectoralis minor and the pectoralis major. The pectoralis major includes three heads: the clavicular, sternocostular, and abdominal head.
Both pectoralis muscle groups attach to the upper arm, actively support respiratory movements, and stabilize the ribs. They also assist the upper arm and shoulder muscles during shoulder movements like lifting, pushing, pulling, and throwing.
Clavicular Head of Pectoralis Major
Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.
Sternal Head of Pectoralis Major
Large muscles located underneath your clavicle head. Makes up most of your chest area
Abdominal Head of Pectoralis Major
Muscles located at the bottom of your pectoral region, just above your abdominal muscles.
Benefits Of Inner Chest Exercises
These inner chest exercises have multiple benefits. We go into detail on some of the main ones below.
Sculpts Upper Body
These exercises effectively tone the inner chest and arms by comprehensively targeting multiple upper body muscles for balanced engagement. They are great for individuals who want to improve upper body development for more toned and sculpted arms.
By consistently performing these exercises, you will encourage muscle hypertrophy, contributing to larger and stronger muscles. This growth is key for an aesthetically pleasing physique.
Builds Muscle Strength
Muscle strength refers to the function of the muscles against resistance as a stimulus. When working against resistance, the body adapts to become stronger.
These inner chest exercises strengthen the chest and upper arms as they support stability in the shoulders and elbow joints. The compound nature allows for more training volume to be performed, stimulating additional muscle growth.
Improves Bone Health
Resistance training, like these inner chest exercises, is highly valuable for several health and fitness reasons. A major one is improved bone strength, which lowers the risk of injury.
Performing weighted resistance exercises places tension on our bones and muscles, encouraging them to adapt and strengthen. This creates an effective stimulus for improving our bone health and preventing medical conditions like osteoporosis. This occurs when bones become weak and more susceptible to fracture.
Tips For Training The Inner Chest
- Always stretch and warm up your upper body before performing these exercises.
- Use proper form, keeping your elbows close to your body with a slight bend when extending.
- Use controlled movements and avoid swinging dumbbells or using momentum.
- Select the appropriate weight for your fitness level. Ensure you can maintain proper form while still getting a challenging workout.
- Keep your core engaged, and avoid arching or rounding the back during any exercises.
- During dumbbell exercises, maintain a firm grip to avoid hyperextension but without creating excess tension in the wrist.
Conclusion
In addition to contributing to a sculpted and balanced physique, the inner chest is responsible for various functional and exercise applications. It maximizes strength performance, improves bone health, and enhances balanced muscle development.
The chest muscles are frequently activated to support multiple upper-body movements. Therefore, training them requires a structured approach to get the most out of your workout. The exercises above are some of the best to incorporate into your upper body routine for maximum results.
Frequently Asked Questions
Inner chest exercises like the ones above are effective at filling in a chest gap as they support balanced muscle development. By performing these exercises consistently with proper form, you will contribute to a more desirable chest and physique.
To effectively build your inner chest, you need to incorporate resistance training using progressive overload. The exercises above are designed to fatigue these muscles and encourage them to build stronger and larger.
The exercises we’ve discussed use a strategic approach to isolate and target the inner chest muscles. They also strengthen surrounding muscles like the biceps, triceps, and shoulders for a comprehensive and beneficial upper-body routine.
The frequency for training the inner chest depends on your goals and fitness level. However, a recommended baseline is three upper-body workouts per week. These exercises are efficient as they target multiple upper-body muscle groups simultaneously.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
