How to Workout Inner Chest – Best Targeting Exercises

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.

sternum-anatomy

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.

inner chest workout
Source: bodybuilding.com | Chest development

What are the best inner chest exercises?

You need to do those moves that build mass for both your lower and upper chest. 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.

Recommended: What are the Best Chest Exercises

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

The most recommended ones are the following.

  1. 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 bench version.
  2. Diamond push ups. If you prefer or use bodyweight exercises for chest training, then this movement is the alternative for the previous one. Actually, for me it does not work so well since I feel the stimulation in my triceps and shoulders more than I want, although I have tried several forms.
  3. Dumbbell chest press. The advantage of dumbbells is that you can stretch and flex the pec muscle more efficiently since you can perform a full range of motion. You can lower your arms deeper at the bottom and get them closer to the top. That leads to better stimulation and toning. You can also try the incline or decline versions.
  4. Dumbbell chest flyes are great movements for isolation, but you must perform them correctly to get results. You do not need to use heavy weights. Focus on lowering and lifting the weights slowly while you keep the position of your arms, the right angle and concentrate on your pectoralis muscles.

Alternatively you can do this exercise with cable crossover machine that lets to perform the move correctly more smoothly. But, dumbbell presses are the best.

Note: How many reps and sets? Well, since the main purpose of the workout is shaping, do higher repetitions than usual (12-20). The sets are the same, 2-3.

Best Workouts for Inner Chest

Finally, I have collected a bunch of chest workout videos in which you can learn more advice and exercises presented by the pros.

Recommended: You can find more chest training tips here.

 

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7 thoughts

  1. There is no inner or outer chest you dumb ***** the muscle fibers are horizontal.

    • Yes, that is true, but there are exercises to focus on that area. Anyway, I don’t know why you’re so rude. It’s good for you that you’re so good at anatomy.

    • There are some workouts that only focus on 1 side or more of your chest, for example like dips. This will only train your lower chest and pectoral fly. So if you just doing dips, this will only focus on your lower chest and pectoral fly bigger, you will have to do another chest exercises to focus on another side.

      • Yes, I agree with you.

    • Hey Kayvan, you dumb*****, if you actually read the article the author says “The chest has an upper part and lower part, and there is no outer and inner part.”. Did you bother to read the article?

      • Thanks Steve for the supporting comment.

  2. Hey kasvan, maybe pick up a book or even some weights before you start throwing your dumb sh*t opinions out there

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