Best Inner Chest Exercises to Build a Powerful Upper Body
The inner chest, often referred to as the "sternal" chest, is a crucial part of your upper body. It plays a key role in pushing movements like bench presses and dips, and a well-developed inner chest helps you achieve a fuller, more symmetrical chest aesthetic.
Here are some of the best exercises to target your inner chest:
1. Incline Dumbbell Press
This exercise is a great way to target the inner chest because it allows you to focus on the lower portion of the pecs.
How to do it:
- Lie on an incline bench with your feet flat on the floor.
- Hold a dumbbell in each hand, palms facing each other.
- Lower the dumbbells towards your chest, keeping your elbows slightly bent.
- Press the dumbbells back up to the starting position.
2. Cable Crossover
Cable crossovers are a popular exercise for targeting the inner chest because they provide a consistent tension throughout the movement.
How to do it:
- Stand facing a cable machine with a cable attachment in each hand.
- Keeping your elbows slightly bent, bring the cables across your body towards each other until they meet in front of your chest.
- Slowly return the cables to the starting position.
3. Dumbbell Fly
Dumbbell flies are another great exercise for targeting the inner chest. They can be done on an incline, decline, or flat bench.
How to do it:
- Lie on a bench with your feet flat on the floor.
- Hold a dumbbell in each hand, palms facing each other.
- Lower the dumbbells towards your chest, keeping your elbows slightly bent.
- Pause briefly at the bottom of the movement.
- Press the dumbbells back up to the starting position.
4. Push-Ups
Push-ups are a bodyweight exercise that effectively targets the inner chest.
How to do it:
- Start in a plank position with your hands shoulder-width apart and your body in a straight line.
- Lower your chest towards the ground by bending your elbows.
- Push yourself back up to the starting position.
5. Dips
Dips are another bodyweight exercise that works the entire chest, including the inner chest.
How to do it:
- Grip two parallel bars with your hands shoulder-width apart and your palms facing each other.
- Lower your body down by bending your elbows, keeping your back straight.
- Push yourself back up to the starting position.
Tips for Maximizing Inner Chest Growth
- Focus on squeezing at the top of the movement: This ensures you're fully engaging your inner chest muscles.
- Use a full range of motion: Avoid cutting the movement short, as this can decrease the effectiveness of the exercise.
- Control the eccentric phase: Lower the weight slowly to further engage your muscles.
- Maintain proper form: Avoid arching your back or using momentum.
- Listen to your body: Don't push yourself too hard. Take breaks when needed, and don't ignore pain.
By incorporating these exercises into your routine, you can build a strong and powerful inner chest that will help you achieve your fitness goals. Remember to focus on proper form and listen to your body to avoid injuries.
