The Best Exercises to Target Your Inner Chest

I have been asked many times by my friends “What should I do to workout my inner chest?”.

Yes, that line between the pectoralis muscles looks good and makes the entire upper body more attractive if it is thin.

Firstly, you have to understand that there is no such muscle as inner pecks. The chest has an upper part and lower part, and there is no outer and inner part.

The so-called inner chest is the sternum, a kind of “gap” between your pectoralis.


There can be a few reasons why you have a wide sternum. The two main reasons are the following.

One reason can be that you do not have enough muscle mass yet. Hence, your chest is flat. The good news is that you can cure it efficiently by doing exercises that develop mass such as incline, decline and flat bench presses with barbell or dumbbell.

The other reason can be that genetically you have a wide sternum. If that case you are unlucky and you will have to try many types of exercises to find the one(s) that work you the best. You know, what works for others may not work for you, and vice versa.


What are the best exercises to shape that part of the chest?

You need to focus on those moves that build mass for both your upper and lower pecs. If you have the mass muscles will stand out and the width of the sternum will be thinner. Work out with heavy dumbbells and barbells.

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If you already have mass but your inner pecs is still wide then you should try some movements that target the middle of the pectoral muscles more efficiency.

The most recommended ones are the following.

Close grip bench press. However, you need to find out how to handle the bar to stimulate the pectoralis instead of the triceps. For example, for me works better if the width is closer than suggested, that is when I feel the traction. Try various grip widths to see which works you the best. You may also want to try the decline or the incline version.