The inner portion of the chest is a small part of a much bigger muscle known as the pectoralis major.
And we can’t specifically target the inner part without also contracting the rest of the pectoralis major.
However, there’re some inner chest specific exercises you can perform to put more tension to the center of your chest where your pecs attach to the sternum.
So, in this article, I’m going to give you the nine best inner chest exercises that you need to perform with muscle mid connection to build up a defined and fuller inner chest line.
Anatomy of the Inner Chest
Technically, there’s no inner chest muscle that we could train.
There’s only an upper pectoralis and lower pectoralis muscle on both sides, which are attached to the sternum, the center of your chest.
So, we have to train the inner pectoralis muscles (middle chest) in order to get a more defined line in the center of our chest.
9 Best Inner Chest Exercises for Defined Pecs
Here’re the nine best inner chest exercises you should perform to get an attractive chest.
1. Hex Press
Let’s start with a dumbbell movement called the hex press, which is a very convenient exercise to perform. All you need to do is a pair of dumbbells and a bench, or you can do it on the floor as well.
How to:
- First, set up a flat or incline bench, grab two dumbbells and place them on your knees.
- Then lay back on the bench and kick one leg at a time to get the dumbbells over the center of your chest.
- Pin both dumbbells together and squeeze your inner chest while pressing the dumbbells straight up (make sure your elbows are close to your sides, not flaring out).
- Then slowly lower the dumbbells until they slightly touch your chest and press back up. Repeat.
Equipment needed: A flat or incline bench and a pair of dumbbells.
2. Cable Crossover
The next inner chest exercise we have is cable crossover, one of the most effective exercises you can do to build a defined inner and lower chest. (1)
How to:
- To begin, set up the pulleys slightly above your head position.
- Then grab the handles with your hands, and as you take a step forward, stretch your arms out as a fly movement and elbows are slightly bend position.
- Keeping your core tight and chest out, pull your arms forward closer to each other.
- Squeeze your inner chest and then return back your arms to the starting position. Repeat.
Equipment needed: Two cable machines.
3. Diamond Pushup
The third exercise we have is diamond pushup, a bodyweight exercise you can do anywhere you want.
Although this is a triceps focus exercise, it also provides a significant amount of tension to the middle of your chest and helps to make it more defined.
How to:
- Start with a push-up position, keeping your hands closer to create a diamond shape, or you can just keep your hands closer than shoulder-width apart.
- Keep your core tight and maintain a straight line from the back of your head to heels.
- Then bend your elbows, and as you lower your chest towards the ground, contract your inner chest.
- Then push back up to the starting position and repeat for reps.
Equipment needed: It’s a bodyweight movement.
4. Plate Squeeze Press
The next exercise we have is plate squeeze press or svend press. It does not look like an orthodox chest exercise, but I can promise you that it works very well and can be an effective ending chest workout option.
How to:
- Begin by standing straight up with your chest out, shoulders back, and feet about shoulder-width apart.
- Then take a pair of plate weights and press them against each other.
- Your palms should be together close to your middle chest, and the weight should stay even with your chest.
- While squeezing the plates, extend your arms straight out in front of you until your arms are fully locked out.
- Then bring the plates back in towards your chest and repeat for reps.
- You should engage your chest throughout this whole movement.
- You can also do this exercise on a flat or incline bench.
Equipment needed: A pair of weight plates.
5. Dumbbell Chest Fly
Whether we’re trying to build a broader chest or target the inner chest, dumbbell chest fly is an effective exercise to do that job. Let’s learn how to perform this correctly.
How to:
- Start by sitting on a flat bench and grab a pair of slightly light dumbbells placed on your knees.
- Then lay back on the bench and kick one leg at a time to get the dumbbells over the center of your chest.
- Slowly fly your arms out until the dumbbells go parallel to your chest and stretch your chest.
- Then return your arms straight up forward over your chest and contract your inner chest at the top. Repeat your desired reps.
- You can also perform this exercise with an incline bench. Do this exercise on the floor to support your shoulders and to avoid injuries.
Equipment needed: A bench and a pair of dumbbells.
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6. Single Arm Chest Fly
The single-arm chest fly is one of the best exercises in the house to get a crazy tension on the inner portion of your chest. Let’s learn how to do this masterpiece.
How to:
- Start by setting up the pully at your chest height, grab the handle with your hand that is closer to the machine, and take a step forward.
- Keeping your elbow slightly bent, press the weight across your chest until you get a massive contraction in your inner chest.
- Then slowly return your arm back to the starting position, perform your desired reps, and then switch to the other arm and repeat the same.
Equipment needed: A cable machine.
7. Low Cable Fly
It’s pretty similar to the cable crossover, but here in the low cable fly, we’re more focusing on the upper chest to get it more defined.
How to:
- First, set up the pulleys at the bottom and take a step forward by grabbing two handles with your palms facing forward.
- Keep your head up, chest out, shoulders back, and elbows pulled in towards your sides.
- Contracting through your chest, pull the handles up and in until your elbows are aligned with the middle of your chest.
- Then lower your hands back down to the starting position and repeat for reps.
Equipment needed: Two cable machines.
8. Cable Hex Press
The next exercise is cable hex press. The impressive thing about this exercise is that it will provide a crazy, constant tension to the middle of your chest.
How to:
- Start by adjusting the pulleys to your chest height position of the cable cross.
- Grab the handles in your hands and take a step forward.
- Keeping your hands together over your nipple line, push the handles straight in the front by squeezing your chest.
- Then bend your elbows and bring both hands closer to your nipple line and repeat for reps.
- You can also perform this exercise by lying on the flat or incline bench and adjusting the pulleys at the bottom of the cable machine.
Equipment needed: Two cable machines and a bench (optional).
9. Chest Dips
Last but not least, in the inner chest exercise, we have the chest dips, which will provide a significant amount of tension to your lower and inner chest and the triceps.
How to:
- First, you need to get in between two parallel bars and make a solid grip on the bars.
- Hop up while extending your elbows so that your feet are hovering off the floor.
- Then slowly lower yourself down with your body tilted at a forward angle, and your chest will be farther in front of the rest of your body.
- So, lower yourself down until your shoulders are slightly lower than your elbows, and then press back up until your elbows are fully locked out.
- Repeat this up and down movement as desired. Make sure you’re contracting your chest throughout this whole movement.
Equipment needed: Two parallel bars or a dip machine.
Conclusion
Okay, we’ve done.
So, all you need to do is pick two to three exercises and add to your chest workout routine, and you’ll be on the way to getting a fuller and attractive inner chest.
Want to ask something? Drop a comment down below. I will be glad to help you out!
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