10 Best Inner Chest Exercises and Workout

If you want to strengthen your inner chest, the greatest technique is to do exercises that encourage you to move your arms towards your chest’s midline.

The space between the two pec majors attach to the sternum forms a vertical column. For a well-defined inner chest, these attachment points need to be as built up as possible. So that each individual pec is clearly separated from each other, and looks like it has been carved out of granite.

So, to really hit the inner part of your pecs, you need to perform exercises where the arms don’t just extend out in front of you, but where they come together (or even cross) the midline of the body.

Train Your Inner Chest?

Striations are the tiny grooves of muscle across major muscle groups in a highly defined body. Most men would like to have the lines and edges you see on the inner pecs of bodybuilders and physique competitors.

Well-developed inner chest make the chest look more imposing and complete, sending the message that you are a serious lifter who has put your time in at the gym. There are ways to target the inner pec fibers to help build that area, but it is not possible to separate one part of a muscle.

Bodybuilders use the mind-muscle connection to improve their training. You need to picture the two ends of the muscle coming together to use the mind-muscle connection correctly. To get the most out of your inner-chest training, visualize the pec muscles pulling towards the parts of the muscle that attach at your sternum. Visualize the inner portion of the pec fibers is squeezing harder.

Using the mind-muscle connection during workouts. When the lifters visualized their muscles working, there was greater activation in the of the particular muscle.

How To Build Inner Chest Muscle

The inner chest can be a stubborn area to build, since it has bigger and stronger fibers that require a lot more work to grow.

This list of the best inner chest exercises are highly effective and would show results if done with proper technique and sequence. If you don’t have equipment, you can do the inner-chest at home. Otherwise, you can perform this inner-chest workout at the gym with barbells dumbbells, or cables.

However, this can be done once a week in place of your existing chest workout routine. Along with training inner chest muscles, you can also train other muscles like triceps, back, or shoulders, after completing your inner-chest workout session.

The best way to use this list of inner chest exercises is to take each move for a test drive and find the ones you feel the strongest to make mind and muscle connection on.

Note: Below is the video illustration of Inner Chest Workout that help you effectively train your inner pec. Must Watch.

10 Best Inner Chest Exercises

The chest muscles cannot be worked isolated, but if you are looking to work more on the inner chest, the best way is to perform exercises that promote movement of your arms towards the center line of your chest.

Here is the list of the 10 best inner chest exercises that focus more on inner chest and helps to build well-developed chest.

1. Dumbbell Squeeze Press

If you’re looking for a straightforward dumbbell inner chest exercise to add to your routine, dumbbells squeeze is a great staple exercise to get you started.

It is one of the most effective dumbbell chest pressing exercises which target the inner chest. You can perform to induce functional hypertrophy in the inner body, particularly the pectorals.

During the squeeze press, the dumbbells are kept in contact with each other at all times, and you’re actively squeezing them inward (against each other) as hard as possible.

Dumbbell Squeeze Press

Muscles Worked

Primary: Inner Chest

Secondary: Upper and lower chest, Anterior deltoid, triceps.

How To Do Dumbbell Squeeze Press

  1. Take the dumbbells in each of your hands, and lay down on the bench.
  2. Place the dumbbells together side by side, and lift them up over your chest.
  3. Lower them down together, touch the chest, and then push the dumbbells back up.
  4. Repeat for the desired number of repetitions.


  • Breathe out on the way up.
  • Maintain more tension through the pecs by not locking out the elbows entirely.

2. Smith Machine Hex Press

Smith Machine Hex Press is another great exercise for your inner chest workout.

It effectively targets the inner chest and provides definition to the overall chest.

Hex press by smith machine gives effective engagement and excellent weight distribution. But it is difficult to organize and requires lots of attention and details.

Smith Machine Hex Press

Muscles Worked

Primary: Inner chest

Secondary: Anterior deltoid, triceps, Lats.

How To Do Smith Machine Hex Press

  1. Take a bench, set it to flat, and take a barbell with handles attached to a smith machine.
  2. Lie back on the bench with the handles held together and resting on your chest.
  3. Keeping the grip firmly together, press them straight out in front of your chest.
  4. Lower the weights under control. Then repeat the desired number of reps.


  • Focus on powerful contractions and slow eccentric.
  • Perform press in a controlled manner.

3. Cable Crossover

Cable Crossovers are the best exercises for really focusing tension on the inner chest. If you want to train the inner chest with cable, then must try cable crossover.

It is the best exercise to build massive pectorals. It provides constant tension to build massive pecs. Standing Cable Crossover Exercise helps to develop and define Inner chest muscles.

The cable provides constant resistance, helps to develop the inner chest muscles, and provides the much-needed stress on the inner pec.

Cable Crossovers

Muscles Worked

Primary: Inner and Lower chest

Secondary: Upper chest, Anterior deltoid, triceps.

How To Do Cable Crossover

  1. In a standing position, grabs and holds the handles of overhead pulleys on both sides.
  2. Bend slightly forwards and extend your arms, feeling a good stretch in your chest muscles.
  3. Now flex your arms with elbows slightly bent and get a good chest contraction.
  4. Unlike chest flies, you can crossover the center to get full Pec contraction.


  • Exhale while you exert.
  • Keep a controlled motion and avoid jerky movements.
  • The most important part of this exercise for inner chest development is the squeeze once your arms are extended

4. Dumbbell fly

The dumbbell fly utilizes a chest fly movement pattern to isolate the muscles of the chest, help the muscles to grow better and become stronger. The dumbbell fly takes advantage of arm rotation to really hit the inner chest

It is often thought of as a classic bodybuilding movement, as the goal of the exercise is to isolate the chest for aesthetic purposes. The dumbbell fly targets all areas of the pecs, but most significantly the inner chest.

Dumbbell Fly

Muscles Worked

Primary: Inner and upper pec

Secondary: Anterior deltoid, triceps.

How To Do Dumbbell fly

  1. Lie on the flat bench with your feet flat on the floor.
  2. Lift your arms straight up from your shoulders and the dumbbells directly over your upper chest.
  3. Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above.
  4. Bring your arms back toward the center line of your body, focusing on using your pec muscles to draw them back together.


  • Perform press in a controlled manner.
  • Keeping the tension on the inner chest during every single rep.

5. Single Arm Chest Fly

The one-arm fly is a unilateral variation of the fly. Those who would like to focus on the inner chest use one arm cable fly.

During Exercise, emphasis is placed on bringing the resistance further across the body and past the midline, thus extending the range of motion to force an intense peak contraction in the inner pec.

When doing an inner chest workout with a cable machine, there are plenty of single-arm chest exercises you can add to correct potential imbalances.

Single Arm Chest Fly

Muscles Worked

Primary: Inner and upper chest

Secondary: Anterior deltoid, triceps, and core.

How To Do Single Arm Chest Fly

  1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in one hand.
  2. Extend your arm and make sure to have a slight bend in your elbow.
  3. Pull your hand to the center line of your chest while keeping your upper body straight.
  4. Hold for a second, and go back to starting position to complete one rep.


  • Always keep the elbows slightly bent for full inner pec activation.
  • Keep a controlled motion and avoid jerky movements.

6. Narrow Grip Push-Ups

Inner chest push-ups are the best bodyweight exercise to build your entire upper body, including shoulders, chest, and arms.

Narrow Grip Push-Ups is the best bodyweight exercise to build inner chest. Take a narrower push-ups stance than you normally do, which is similar to a close-grip push-up that helps in building the pec.

Narrow Grip Push-Ups

Muscles Worked

Primary: Inner pec

Secondary: Upper and lower chest, shoulder, triceps.

How To Do Narrow Grip Push-Ups

  1. Lay face down on the ground with your legs straight, palm near, and arms supporting the upper body. Keep your knees off the ground. Take a narrower pushup stance than you normally would.
  2. Now raise yourself off the ground, straightening your elbows and your arms, but keep your elbows close to your body.
  3. Raise until your elbows are locked, and pause for a moment at the top of the movement.
  4. Now lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.


  • Exhale while you exert.
  • Keep flexing the inner pecs as you lower down and then return

7. Plate Squeeze Press

Adding the plate squeeze press to your chest workout regimen is the best option. It is an alternative and free weights exercise that primarily targets the inner chest, and to a lesser degree that also targets the shoulders and the triceps.

This Exercise can be integrated into the chest workout to increase muscle hypertrophy, and create chiseled and defined pectorals.

Plate Squeeze Press

Muscles Worked

Primary: Inner chest

Secondary: Shoulders, triceps and Upper and lower chest,

How To Do Plate Squeeze Press

  1. Grab 2-3 plates and squeeze them together with your palms.
  2. Bring the plates to the center line of your chest, extend your arms forward and slightly upward.
  3. Contract your chest as hard as possible.
  4. Reverse your arms in the exact same movement pattern.


  • Use a controlled tempo to push your arms up and forward.
  • Remember to breathe properly.

8. Pec Deck Fly

The pec dec is a great machine for isolating the chest. Pec Deck Machine fly is an exercise machine exercise that primarily targets the inner chest. The only machine fly equipment that you really need.

Pec Deck Fly

Muscles Worked

Primary: Inner and upper Chest

Secondary: Lower chest, Anterior deltoid.

How To Do Pec Deck Fly

  1. Sit on the machine, grasp the handles, and/or place your forearms on the padding.
  2. Keeping your body fixed, slowly bring the forearm pads or handles together. Don’t let them touch.
  3. Squeeze the chest muscles for a count of 1-3, then slowly lower back to the starting position.
  4. Repeat for desired reps.


  • Your upper arms should be parallel to the floor.
  • Keep your eyes straight ahead while performing the exercise.

9. Dumbbell Pullover

Dumbbell Pullover is the best exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back.

Pullover work directly on the serratus anterior muscle to develop the back. This exercise is done lying across a bench with a heavy dumbbell.

Dumbbell Pullovers

How To Do Dumbbell Pullover

  1. Lie across on a bench on your shoulders so that your head is hanging.
  2. Grasp a dumbbell with both hands and get it straight over your chest.
  3. Lower the dumbbell in an arc, slowly getting a good stretch in your rib cage.
  4. Lower the dumbbell as far as possible and then raise it back to the starting position.


  • Exhale while you exert.
  • Maximum stretching ensures the greatest expansion of the rib cage.
  • Relax your hips and let them fall, as relaxed hips help in extra expansion.

10. The Landmine Chest Press

If you’re looking for a way to get more creative with your inner chest workout, why not try landmine chest press?

The Landmine Press is not a popular exercise yet provides many benefits in regard to progressing your inner and upper chest.

It can be performed in kneeling position, which increases core involvement and can improve core stability and strength of the abdominal muscles. It is one of the best inner chest exercise, must add this exercises in your chest workout regimen.

Landmine Chest Press

Muscle Worked

Primary: Inner and upper chest

Secondary: Lower chest, Arms, Core, and shoulders

How To Do Landmine Chest Press

  1. Place a barbell in a landmine holder or set up a barbell in a corner. Then add weight plates to the free end of the barbell.
  2. Assume a half kneeling position with the knee under your hip, toes tucked, and rib cage down.
  3. Press the barbell up straight in front of you until your arms are extended, avoiding hyperextension at the elbows.
  4. Hold the weight for a second and focus on contracting your chest muscles.
  5. Slowly lower the weight back towards your chest and then repeat for the recommended reps


  • To secure the barbell, you can interlock your hands around the bar.
  • Lean your body forwards slightly and engage your core muscles to help with stabilization.
  • Exhale on pushing movement, inhale when returning to starting position.
  • Contract the chest muscle at the top of the movement.

Training Tips For Inner Chest

Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:


  • Beginners: ~10 sets per week.
  • Intermediate: ~15 sets per week.
  • Advanced: ~20 sets per week.

When a certain amount of volume stops being effective and your progress stalls, you can add sets to increase volume and use that as a driver of renewed progress. 


The best rep ranges and loads to work with.

  • 6-8 reps with heavy load
  • 8-15 reps with moderate load
  • 15-20+ with light load

Progressive Overload: 

This is the principle of increasing resistance across sets and workouts. You can increase the weight from set to set, but keep it minimal to maintain the rep range.

The load should bring you to or near failure within the given rep ranges to be effective.

You’ll find a way to incorporate most of, if not all, into your chest routine. Variety promotes gains in strength and size, and helps to prevent plateaus. The chest responds well to variety.

Beginner Inner-Chest Workout Plan

The following inner-chest workout is highly effective and would show results if done with proper technique and sequence. You can do a beginner incest chest workout at home if you have dumbbells. Otherwise, you can perform this inner-chest exercises at the gym.

  1. Push-Ups: 4 sets of 8-15 rps.
  2. Dumbbell Squeeze Press: 3 sets of 8-12 reps.
  3. Dumbbell Fly: 3 sets of 8-10 reps

Advance Inner-Chest Workout Plan

This advance inner pec workout makes it slightly more challenging for a beginner. Though, it is still based on the same exercises that offer the best inner-pec hit.   

  1. Smith Machine Hex Press: 4 sets of 8-12 reps.
  2. Cable Crossover : 3 sets of 6-8 reps.
  3.  Plate Squeeze Press: 3 sets of 8-12 reps.
  4. The Landmine Chest Press: 3 sets of 10-15 reps

People Also Asked

How do I build my inner chest line?

The inner portion of your chest is just a small part of a much bigger muscle. There is no true way to fully isolate only the inner chest without also working the rest. However, with that said, there are still inner chest-specific exercises that put more tension on that center portion of your chest where your pecs attach to the sternum.

By performing above inner chest exercises by using the mind-muscle connection, you can put mentally focus on overloading the inner portion of your pecs you can definitely build up and improve your inner chest line leaving you with a fuller, and more defined looking chest. 

How do you work your inner chest?

The way the muscle is linked to the rib cage, it’s tough to target the inner chest specifically, but some workouts hit the entire chest while focusing on the inner pectoral.


For anyone interested to build inner body strength and gain muscle, this Best Inner Chest Exercises and Workout plan is highly recommended. It not only allows for targeted muscle development, but also provides an overall body workout.

It is easy to do and requires no more scientific details. If done consistently, the results will speak by themselves.

Thanks for reading, enjoy working your inner chest!

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