Inner Chest Workout – If you’ve been sticking to the traditional bench press and still feel like your chest isn’t quite complete, chances are you’re neglecting your inner chest. That gap in the middle of the pecs that refuses to fill in? That’s the area we’re talking about.
Building the inner chest is one of the most challenging parts of chest development. It requires focused training, the right exercises, and proper technique.
In this guide, you’ll learn everything you need to know about inner chest workouts, why this area is often underdeveloped, and which exercises are most effective in targeting it.
What Is the Inner Chest?
The chest, or pectoral region, is primarily made up of two muscles: the pectoralis major and pectoralis minor. The pectoralis major is the large fan-shaped muscle that dominates the chest wall and is responsible for most chest movements.
While the muscle works as a whole, you can emphasize different areas by adjusting the angle and motion of exercises.
The inner chest refers to the part of the pectoralis major that connects near the sternum, or center of the chest. While you can’t isolate it completely, you can emphasize it through controlled movement, targeted angles, and specific exercises that enhance chest contraction toward the midline of your body.
Why the Inner Chest is Hard to Target
Standard exercises like bench presses and push-ups activate the entire chest but may not emphasize the inner fibers. The challenge lies in creating enough tension and contraction specifically in the center of your pecs.
To effectively train the inner chest, you need:
- Movements that encourage adduction (bringing the arms toward the center)
- Slow, controlled reps with a full range of motion
- Exercises that promote peak contraction of the chest
- A strong mind-muscle connection
Let’s explore how to do that.
Best Inner Chest Exercises
Here are the top exercises you can include in your chest routine to target and strengthen the inner chest.
1. Close-Grip Push-Ups
Push-ups are a classic bodyweight move, but adjusting your hand position can shift the focus toward your inner pecs.
How to do it:
- Get into a push-up position with your hands just a few inches apart under your chest.
- Lower your chest slowly, keeping your elbows close to your sides.
- Pause at the bottom, then push back up while squeezing your chest.
Why it works: The close grip forces your chest to contract more centrally, which increases tension across the inner chest fibers.
2. Plate Squeeze Press
This exercise creates continuous tension and focuses on squeezing the inner pecs.
How to do it:
- Grab a single weight plate and hold it between your palms at chest level.
- Press the plate together as hard as you can and slowly extend your arms forward.
- Bring it back toward your chest, maintaining pressure throughout.
Why it works: The isometric squeeze increases activation of the inner chest and improves the mind-muscle connection.
3. Dumbbell Chest Fly (with emphasis on the squeeze)
Dumbbell flys are already a great chest exercise, but tweaking your form can shift more emphasis to the inner part of the chest.
How to do it:
- Lie on a flat or incline bench with a dumbbell in each hand.
- Perform a fly motion, bringing your arms together above your chest.
- Focus on squeezing your pecs hard at the top for 2–3 seconds before lowering the weights slowly.
Pro tip: Don’t let the dumbbells touch at the top—this keeps tension on the pecs.
4. Cable Crossover (Low to High or High to Low)
Cable crossovers are ideal because they allow constant tension through the full range of motion.
How to do it:
- Stand between two cable machines set at chest or shoulder height.
- Grab both handles and step slightly forward.
- Bring your hands together in front of your chest in a sweeping motion.
- Cross one hand slightly over the other at the end of each rep for additional inner chest tension.
Variation: Switch up the angle—go from low to high to target upper inner chest or high to low for the lower part.
5. Single-Arm Cable Fly
This isolation move lets you focus entirely on one side of the chest, improving symmetry and mind-muscle engagement.
How to do it:
- Set a cable at shoulder height.
- With your body turned slightly, pull the cable across your chest toward the opposite shoulder.
- Squeeze at the end of the movement and return slowly.
Why it works: Performing the fly with one arm allows for better focus and range of motion across the chest centerline.
6. Hex Press (Dumbbell Squeeze Press)
This is a hybrid between a press and a squeeze, ideal for inner chest work.
How to do it:
- Lie on a flat bench with two dumbbells pressed tightly together.
- Keep the dumbbells touching as you press them up and down.
- Focus on squeezing the chest throughout each rep.
Bonus: This can be done on an incline bench for upper chest emphasis.
Sample Inner Chest Workout Routine
Here’s a simple yet effective inner chest-focused workout to include in your weekly schedule.
Warm-up:
- 5–10 minutes of dynamic stretching and light push-ups
Workout:
- Close-Grip Push-Ups – 3 sets of 15 reps
- Plate Squeeze Press – 3 sets of 12 reps
- Dumbbell Chest Fly (Flat Bench) – 4 sets of 10–12 reps
- Cable Crossover (High to Low) – 4 sets of 12–15 reps
- Hex Press (Incline Bench) – 3 sets of 10–12 reps
- Single-Arm Cable Fly – 2 sets each side, 12 reps
Cooldown:
Light chest stretches and deep breathing for recovery
Tips to Maximize Inner Chest Activation
- Mind-Muscle Connection: Focus on contracting your chest during each rep, not just moving the weight.
- Control the Eccentric Phase: Slow down the lowering part of the movement to increase time under tension.
- Use Moderate Weights: Going too heavy can lead to poor form. Choose a weight that allows for controlled, focused reps.
- Experiment with Angles: Use incline, flat, and decline variations to fully develop the inner chest.
- Stay Consistent: Like any muscle group, results take time. Add these movements into your routine regularly.
Final Thoughts
Training the inner chest isn’t about inventing new muscles—it’s about emphasizing the inner fibers of the pectoralis major using smart programming and precise movements. With the right approach, you can develop a well-rounded, fuller chest that not only looks great but performs better too.
Add these inner chest workouts to your regular chest day, and stay consistent. Over time, you’ll see improvements in size, shape, and symmetry—all the way through the center of your chest.
