How to Work Your Inner Chest

You’ve been pumping iron to get eye-catching pecs, but you aren't making the gains you’d like. Is there any way to target the inner chest? The muscle fibers in your pecs extend horizontally from your sternum, so there isn’t an exercise that hits just the inner chest. However, there are a ton of lifts that workout your entire pec and put extra emphasis on the inner chest line. We’ve put together a list of the best inner chest moves, as well as a full inner chest routine you can adapt to help you achieve your fitness goals. If you’re ready to shred, keep reading!

Things You Should Know

  • Perform chest exercises that bring your arms horizontally in front of your chest (or even across your midline) to target the inner chest.
  • Perform a full inner chest workout once a week for 1-2 months to increase muscle mass. Add more sets or reps after 4-6 weeks.
  • Lift 65-75% of the maximum weight you can do for each movement.
1

Dumbbell Fly

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    2-3 sets of 8-10 reps: To do dumbbell flyes, lie on a bench with your feet planted flat on the floor and hold the dumbbells directly above your chest with your palms facing each other. Lower the weights in an arc out to the sides (go as far as you’re comfortable). Use your pecs to lift them back up to the starting position.[1]
    • For good form, bend your elbows slightly and try not to arch your back.
    • Dumbbell flyes target your whole pec, but especially the inner chest fibers that attach to your sternum.
    • If you’re at home without dumbbells, try substituting resistance bands.
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2

Diamond Push-up

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    2-3 sets of 12+ reps: Start on all fours with your hands under your chest. Form a diamond shape with your index fingers and thumbs, then extend your arms to push yourself into a push-up position (making sure to keep a straight line from your head to your feet).[2]
    • As you lower yourself, keep your elbows from flaring outward and maintain a flat back.
    • Spread your hands farther apart to make the movement easier. For an extra challenge, put your feet up on a workout bench.
    • For set 2, try push-ups off an elevated surface. Turn your hands inward so your pinkies touch at the top of each push for an extra chest squeeze.[3]
3

Cable Crossover

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    2-3 sets of 10-12 reps: Attach single grip handles to each side of the crossover machine at armpit or shoulder level. Stand between the pulleys, grab a handle in each hand, and step forward (keep your dominant foot in front of you for balance). Contract your chest and bring your hands together in a semicircular motion.[4]
    • Keep your elbows slightly bent and hold the handles together for about 2 seconds before you release.
    • Bring your arms back until you feel a slight stretch in your chest.
    • Lower the pulleys to hit your lower chest or raise them to target your upper chest.
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4

Single Arm Chest Fly

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    2-3 sets of 8-10 reps: Attach a single grip handle to one side of a crossover machine and stand sideways with your right arm facing the pulley. Stand with your right foot back and left foot forward to open up your chest. Contract your chest and pull the cable in front of you in a semicircular motion.[5]
    • Keep your elbow slightly bent and picture your pinky finger leading the handle forward.
    • When you’re finished with the right side, repeat the same procedure on your left.
5

Plate Press

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    2-3 sets of 10 reps: Grab 2 weight plates and squeeze them together between the palms of your hands. Contract your chest and push them out straight in front of you as far as you can. Bring them back all the way to your chest to complete one rep.[6]
    • For a more advanced lift, use 3 plates instead of 2.
    • If you’re at home without a plate, squeeze the handle of a dumbbell instead, keeping your thumbs interlocked so it doesn’t fall.[7]
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6

Hex Press

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    2-3 sets of 12-15 reps: Grab 2 dumbbells, preferably hexagon-shaped ones that will press together more easily than circular ones. Lay on your back on a flat bench and hold the dumbbells over your chest with your palms facing inward. Press them together to create tension in your chest.[8]
    • Slowly raise the dumbbells up to full extension, then lower them slowly in a controlled motion back to your chest.
    • Perform this exercise on a slightly inclined bench to shift the focus to your upper chest. If you’re without a bench at home, use the floor or any elevated surface. [9]
    • This exercise is also known as a Squeeze Press.[10]
7

Low Cable Fly

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    2-3 sets of 10-12 reps: Move the pulleys on a crossover machine to a low position near the ground. Grab the handles and take a step forward. Keep your palms facing forward, your chest out, and your shoulders back. Contract your chest and bring the handles up and in until your elbows are aligned with your chest.[11]
    • Keep your elbows tucked in toward your sides.
    • Exhale when you contract and inhale while you slowly lower the handles.
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8

Ground Pound Alternating Press

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    2-3 sets of 8-10 reps: Kneel between 2 resistance bands anchored to a squat rack. Grab the ends of the bands with an overhand grip and bend forward slightly at the hip. Press one arm down to the ground and hold it without leaning or rotating. Press the other arm down and squeeze your pecs to hold the position for a second or two.[12]
    • Retract your arms back to the starting position slowly, maintaining resistance in the bands.
    • Alternate which arm goes down first for each rep.
9

Hybrid Fly-Press Combo

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    2-3 sets of 8-10 reps: This move combines a Dumbbell Fly and Cable Crossover. Lay on a flat bench between the pulleys of a crossover machine. Position the pulleys about level with the bench and grab a handle in each hand. Contract through your chest to bring the handles together directly over your pecs.[13]
    • Keep your elbows slightly bent and move your arms in a semicircular motion, just like you would in a Dumbbell Fly or Cable Crossover.
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10

Bear Plank Cable Chest Press

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    2-3 sets of 6-8 reps per arm: Set the pulleys high at a crossover machine. Take a handle in each hand and get on all fours between the weight stacks. Keep your hands shoulder-width apart and your wrists straight. Engage your core, lift your knees slightly off the floor, and pull your shoulders back.[14]
    • Bend one arm to bring the handle into your shoulder, then press it back down to the floor. Repeat the movement with the other arm to complete one rep.
    • Keep your non-lifting arm straight with your knuckles resting on the floor.
    • This exercise works your core as well as your inner chest.
11

Work your inner chest once per week.

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    Swap your regular chest routine for an inner chest workout instead. Do this for 1-2 months and watch how your inner chest line looks more cut and defined. If you do chest twice per week, do your normal routine one day and an inner chest routine on the other.[15]
    • If you’re doing two chest days per week, leave at least a day or two in between so you have time to rest and recover.
    • Add another set or extra reps to each lift after 4-6 weeks. This keeps your muscle growth (hypertrophy) stimulated.[16]
    • Lift 65-75% of your maximum weight for continued hypertrophy. If your max weight increases, raise your regular lifting weight with it.
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Warnings

  • Always use lighter weights than normal when you’re trying out a new move or exercise. Only add more weight once you’ve mastered the form to prevent injury.[20]
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References

  1. ↑ https://www.coachmag.co.uk/dumbbell-exercises/6709/how-to-do-the-chest-building-dumbbell-flye
  2. ↑ https://www.coachmag.co.uk/bodyweight-exercises/7297/how-to-do-a-diamond-push-up
  3. ↑ https://youtu.be/hFPtVbLwrSQ?t=118
  4. ↑ https://fitnessvolt.com/cable-crossover-chest-gains/
  5. ↑ https://youtu.be/vGGOR4DPDt0?t=27
  6. ↑ https://barbend.com/plate-pinch-press/
  7. ↑ https://youtu.be/hFPtVbLwrSQ?t=260
  8. ↑ https://www.thisiswhyimfit.com/hex-press/
  9. ↑ https://youtu.be/hFPtVbLwrSQ?t=169
  1. ↑ https://flabfix.com/how-to-do-dumbbell-squeeze-press-properly/
  2. ↑ https://www.workoutaholic.net/exercises/low_cable_fly
  3. ↑ https://www.menshealth.com.au/ground-pound-alternating-chest-press/
  4. ↑ https://youtu.be/BtUekfusHiM?t=3
  5. ↑ https://fitnessvolt.com/inner-chest-workout/
  6. ↑ https://fitnessvolt.com/inner-chest-workout/
  7. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
  8. ↑ https://fitnessvolt.com/inner-chest-workout/
  9. ↑ https://fitnessvolt.com/inner-chest-workout/
  10. ↑ https://fitnessvolt.com/inner-chest-workout/
  11. ↑ https://fitnessvolt.com/inner-chest-workout/

About This Article

Dan Hickey
Co-authored by:
Dan Hickey
wikiHow Staff Writer
This article was co-authored by wikiHow staff writer, Dan Hickey. Dan Hickey is a Writer and Humorist based in Chicago, Illinois. He has published pieces on a variety of online satire sites and has been a member of the wikiHow team since 2022. A former teaching artist at a community music school, Dan enjoys helping people learn new skills they never thought they could master. He graduated with a BM in Clarinet Performance from DePauw University in 2015 and an MM from DePaul University in 2017. This article has been viewed 2,040 times.
1 votes - 100%
Co-authors: 5
Updated: October 25, 2022
Views: 2,040
Categories: Upper Body Strengthening and Toning
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