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The inner chest muscles, also known as the sternal head of the pectoralis major, are an often overlooked area in chest workouts. However, training these muscles can help create a balanced and well-defined chest, as well as improve posture and upper body strength.
5 Best Inner Chest Workouts
Here is a comprehensive inner chest workout that can be incorporated into your regular fitness routine:
1) Push-Ups: Easiest Inner Chest Workouts
Push-ups are a classic and effective exercise for targeting the inner chest, as well as the triceps and shoulders. To perform a push-up, start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body down towards the ground by bending your elbows out to the sides, then push back up to the starting position. To increase the difficulty, you can try using a narrower hand placement, adding in a plyometric push-up, or using a stability ball or TRX straps.
2) Incline Dumbbell Press
The incline dumbbell press is a great exercise for targeting the upper chest, including the inner chest. To perform this exercise, set an adjustable bench to a slight incline and lie back on it with a dumbbell in each hand. Press the dumbbells up towards the ceiling, then lower them back down with control. Make sure to keep your elbows close to your body throughout the exercise to focus on the inner chest.
3) Incline Cable Fly
The incline cable fly is another effective exercise for targeting the inner chest. To perform this exercise, set an adjustable bench to a slight incline and attach a set of cables to the high pulleys. Lie back on the bench with your arms extended out to the sides and your palms facing each other. Keeping your elbows slightly bent, bring your arms together in front of your chest, then slowly release back to the starting position.
4) Inner Chest Dip
Inner chest dips are a great bodyweight exercise for targeting the inner chest muscles. To perform this exercise, position yourself on parallel bars or the edge of a bench with your hands facing inward. Lower your body down towards the ground by bending your elbows out to the sides, then push back up to the starting position. To increase the difficulty, you can wear a weight vest or hold a dumbbell between your feet.
5) Medicine Ball Chest Pass
The medicine ball chest pass is a dynamic exercise that targets the inner chest muscles. To perform this exercise, stand facing a wall with a medicine ball in your hands. Bring the ball in towards your chest, then explosively throw it against the wall, catching it as it bounces back. Make sure to use a controlled and explosive movement to really challenge the inner chest muscles.
It is important to remember to always use proper form and technique when performing these exercises to avoid injury and maximize results. It is also a good idea to incorporate a variety of exercises and rep ranges into your inner chest workout to fully stimulate and develop these muscles. Aim for 3-4 sets of 8-12 reps for each exercise, with a moderate to heavy weight that allows you to complete the prescribed number of reps with good form.
Incorporating these inner chest exercises into your regular fitness routine can help improve the overall definition and strength of your chest, as well as improve posture and upper body function. Whether you are a beginner or a seasoned gym-goer, adding in some inner chest work can help round out your chest training and take your results to the next level.