The Best Workout for Inner Chest Development

Are you looking to unlock your full chest potential? Then this article is the answer to your prayers. Discover the best way to develop your inner chest, and gain that ripped and toned look you’ve been craving!

Quick facts: Best Workout For Inner Chest

  • ✅ Incorporating strength exercises specifically targeting the inner chest is important for optimal chest development (Muscle and Fitness Magazine).
  • ✅ For inner chest isolation, the best exercises are Incline Inner Chest Presses, Incline Push-Ups, and Decline Push-Ups (
  • ✅ For the best results, complete 2-3 sets of 8-12 repetitions of each exercise (American Council on Exercise).
  • ✅ Doing Chest Flys can help you target the inner chest specifically (
  • ✅ Exercises targeting the inner chest should be done on a regular basis to achieve desired results (Men’s Health).


Doing a proper warm-up before your chest workout is important for inner chest development. Warming up can help you get your muscles ready for intense workout movements, lessening the risk of injury.

Let’s explore some of the best warm-up exercises for inner chest development:

Light Cardio

Light cardio is an essential part of any warm-up routine before beginning a chest workout. Cardio helps to raise your heart rate and body temperature, prepare the muscles for strenuous activity and improve overall performance. It also increases blood flow to the chest muscles and encourages improved muscle responsiveness.

Depending on the type of cardio you’re doing, it can also help to improve your breathing technique, so it can be especially helpful for inner chest development. Cardio for this warm-up can come in the form of running, jogging, cycling or any other light aerobic exercises such as stairs.

Start with 5-10 minutes for this warm-up, gradually increasing over time as you become more comfortable with it.

Dynamic Stretching

Dynamic stretching is an excellent warm-up routine before working out the inner chest. It helps to increase your range of motion, prepares the muscles and tendons for exercise, and promotes blood flow to the targeted areas.

Dynamic stretching includes movements such as arm circles, torso twists, and lunges with a reach. It should be performed as a circuit with each exercise done for 30 seconds followed by 30 seconds of rest. Dynamic stretching can be used at any time in a workout regardless of whether you are focusing on the inner chest or other muscle groups.

Once the dynamic stretching circuit is complete it is recommended that you move onto lighter weights for 8-12 repetitions or any bodyweight exercises such as push ups or pull ups before increasing weight for your inner chest isolation exercises.


Building a strong and defined chest is a goal for many gym goers. To target the inner chest muscles specifically, there are several exercises you can do to help you achieve your goal.

In this article, we will discuss some of the best exercises for inner chest development and how you can use them in your workout:


Push-ups are a great exercise for developing the inner chest muscles. This can be done with a variety of variations to change the level of intensity and target different areas. The regular push-up is the best starting point for anyone looking to strengthen their inner chest muscles or overall chest strength. It consists of laying on your stomach, with your hands placed shoulder-width apart, and then pushing yourself up while keeping your body straight.

As you progress, you’ll want to add in variations like elevated push-ups (hands on a bench or step) or decline push-ups (doing them on raised surfaces). Doing these exercises regularly will help create more definition in the inner chest muscles as well as increase overall strength. Be sure to include proper form in order to get the most out of each repetition and stay safe from injury!

Incline Dumbbell Press

The Incline Dumbbell Press is a great exercise for developing the inner chest. This workout targets muscles in the pecs, including the clavicular fibers, which are responsible for providing shape and definition. When performed correctly, this exercise can help build strength and size throughout the entire chest area.

To perform an Incline Dumbbell Press:

  • Begin seated on an incline bench that is set at a 45-degree angle with a dumbbell in each hand.
  • Start with your arms extended up above you and your hands close to your shoulders. Keep your elbows tucked in to maximize focus on the inside of the pectoral muscle.
  • Lower the weights slowly while controlling their movements until they reach your mid-chest level, then press them back up until they extend beyond the top of your head again.
  • Pause at this point before repeating for 10–12 reps per set.

Incline Cable Flys

Incline cable flys, also known as incline chest cable flies, are a bodyweight exercise done with the help of a cable machine. The aim of this exercise is to target the inner chest muscles and increase overall upper body strength.

To perform this exercise, secure an adjustable bench at an incline (somewhere between thirty and forty-five degrees) and attach two cable handles to the highest setting on the cable machine. Next, sit on the bench in a flat position with your feet firmly planted on the floor. Finally, grab both handles with your arms fully extended then slowly bring them together as if hugging someone in front of you until you reach parallel to your shoulders or slightly lower. Hold this peak contraction for one second before releasing slowly back to starting position. Repeat for three sets of 8-12 reps each for optimal results.

Decline Push-Ups

Decline Push-Ups are a great way to increase strength and size in your inner chest muscles. This exercise targets the lower chest, making it a great choice for targeting those hard to reach areas.

To perform the Decline Push-Up, start in a plank position with your feet on an elevated surface that is no more than 30cm off the ground. Place your hands slightly wider than shoulder-width apart on the floor and make sure that your body is in straight line from head to heels. Lower yourself down slowly until you feel a deep stretch in your chest muscles and then press back up to the starting position. It’s important to keep your elbows slightly tucked throughout the exercise, as this will help ensure that your chest muscles are doing most of the work.

As with any other exercise, it’s important to focus on form over speed; However, if you feel that you can get more out of this exercise by incorporating tempo or increased speed, do so!

Cable Crossovers

Cable Crossovers are a great exercise for targeting the inner chest muscles. This exercise directly targets the pectoralis major, and helps to build a bigger and stronger inner chest.

Cable crossovers can be done in a number of ways, but the most popular movement is a low cable crossover from one side of your body to the other. This “crossing over” motion is great as it helps work both sides of your chest equally.

When performing cable crossovers, be sure to keep your elbows slightly bent throughout the movement and use slow controlled movements for maximum effect. Aim for about 8-12 repetitions per set of cable crossovers; use light weights (with heavier weights available for more advanced exercisers). Keep your form tight and challenge yourself with varying ranges of motion as you progress in this exercise.


The cool-down is an important part of any workout, and it’s especially important when training the inner chest. Not only will it reduce the risk of muscle soreness and fatigue, but it will also help improve flexibility and reduce your recovery time.

Let’s discuss what the ideal cool-down routine looks like:

Static Stretching

Static stretching is a type of stretching which involves holding a stretch for an extended period of time, usually between 10 and 30 seconds. This type of stretching helps to lengthen the muscles, allowing them to move further and with more flexibility. It also increases blood flow and oxygen supply to the area; this helps the muscle repair itself against damage.

Static stretching works best when done after physical activity as it can help relax the body and reduce cramping. It is important to remember that static stretching is not a warm-up movement, as it does not improve performance or power output directly; instead, it should be used as part of a cool down routine after physical activity to keep muscles from tightening up before another workout session.

Foam Rolling

Foam rolling is a type of self-massage used to encourage recovery and stimulate blood flow. It involves rolling over a foam cylinder while applying pressure to sore or tight muscles. Foam rolling has become popular among athletes, fitness enthusiasts and sports therapists because it can help prevent pain and aid in tissue mobilization for improved muscle flexibility.

Foam rolling can help the inner chest muscles become more pliable in preparation for heavier pressing exercises such as bench presses and push-ups by targeting the muscles of the chest, shoulders, back and arms. As with all forms of exercise, it is important to roll lightly on sore or injured areas until you can tolerate deeper pressure. This allows for proper form and helps ensure that only the intended muscles are being targeted.

Foaming prior to your workout can also mitigate any potential soreness or tightness following your workout session by helping to flush out muscle waste products such as lactic acid.

Tips for Maximum Results

It’s time to focus on your inner chest muscles. Working out these muscles will help them grow and become more defined. There are some tips and tricks to help you get the most out of your workout and maximize your results.

Let’s take a closer look at what these tips are and how they can help you achieve your goals:

Increase the Intensity

To maximize results when working out the inner chest, it is important to increase the intensity of your workout. This can be done in a variety of ways, such as using heavier weights and increasing the number of sets or reps that you do. By increasing the weight and/or reps, you will be able to push your body further and achieve more results.

Also, make sure that you are focusing on contraction and maximising range of motion when performing each exercise. Performing exercises with poor form or taking shortcuts can reduce their effectiveness and limit your progress.

Finally, allowing for adequate rest between sets helps to ensure that your muscles are properly prepared for each set and prevents muscular fatigue from slowing down your progress. With proper technique and intensity, you can achieve maximum results when training the inner chest!

Change the Angle

To make the most of your inner chest development, it’s important to change up your angle of attack. To do this, try different stances and grips when doing chest exercises. Use a wider grip when bench pressing, a closer grip when doing incline bench press, or an even closer grip while doing decline bench press. You can also try different angles with dips- face down, face up and side to side.

This will help you target all areas of your inner chest muscles, creating more mass and definition. Additionally, mixing it up will help keep you motivated and prevent you from getting bored with the same workout routine every time!

Increase the Volume

Increasing the volume of your workout can help you achieve maximum results from your inner chest training. By increasing the number of sets and reps, you will add more stress to the muscle fibers in that area and promote growth. It is important not to overdo it though, because too much can lead to excessive fatigue and cause injury.

To make sure you are not overtraining, it is important to:

  • Schedule rest periods between workouts
  • Vary up your exercises

Additionally, when doing compound movement exercises like bench presses and dips, you should focus on squeezing the muscles together as tightly as possible while performing each repetition in order to ensure the maximum amount of stimulation for the inner chest muscles.

Vary the Exercises

Getting the most results from your inner chest workouts requires you to vary the exercises you perform. Doing the same exercises over and over can cause muscle adaptation or mental fatigue. To challenge yourself and your muscles, switch up your routine by varying the angles of execution, sets, reps, and types of exercises performed.

To work your inner chest optimally, include variations of flat bench press such as incline/decline/incline reverse grip and dumbbell flys using a variety of techniques such as eccentric overload or static holds. Not only will varying your routine keep things interesting, it will also cause your body to adapt more quickly to new stimuli and will help build that inner chest you desire.

FAQs about: Best Workout For Inner Chest

Q: What is the best exercise to target the inner chest?

A: The most effective exercise for targeting the inner chest is the incline inner chest press. This exercise involves lying on an incline bench, holding a barbell above your chest, and then pushing the barbell up until your arms are straight.

Q: How often should I do the incline inner chest press?

A: You should aim to do the incline inner chest press at least twice a week for best results. You can also incorporate other exercises that target the inner chest, such as cable flyes and dumbbell flyes.

Q: Are there any precautions I should take when doing the incline inner chest press?

A: It is important to maintain good form when doing the incline inner chest press. Make sure to keep your back in a neutral position and your core engaged throughout the exercise. Also, use a weight that is appropriate for your fitness level so that you don’t strain your muscles.

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