Are you looking to strengthen and define your upper body, specifically your inner chest? You’re not alone in this fitness journey, and that’s why this guide on how to exercise inner chest is here to help. We’re going to dive into a variety of workouts that will target this specific area, and have you feeling and seeing the difference in no time.
In this article, we’ll explore a range of upper inner chest dumbbell exercises, effective inner chest push-up exercises, and the benefits of incorporating a dumbbell chest press into your routine. We understand that not everyone has access to a gym, but don’t worry, we’ve got you covered. We’ll discuss how to adapt these exercises for a home workout, ensuring you don’t miss out if you can’t make it to the gym.
But what if you are a gym-goer? Perfect! We’ll also delve into how to maximize the use of equipment like the bench press to work the inner chest most effectively. Whether you’re just starting out or an experienced fitness enthusiast, this guide will provide the tools you need to step up your chest game.
Remember, the journey to a stronger and more defined inner chest is a marathon, not a sprint. Be patient with yourself, stay consistent, and the results will follow. Let’s get started!
How to Exercise Inner Chest?
Working the inner chest muscles can be a bit tricky, but with the right exercises and techniques, you can effectively target this area and achieve a well-chiseled physique. Here’s a step-by-step guide to help you exercise the inner chest:
Step 1: Start with Upper Inner Chest Dumbbell Exercises
One of the most effective upper inner chest dumbbell exercises is the Incline Dumbbell Press. It targets the upper portion of the chest, including the inner part.
- Set your bench at a 45-degree incline.
- Start by holding a dumbbell in each hand at shoulder level.
- Push the weights up over your chest until your arms are fully extended.
- Slowly lower them back down to the starting position.
- Repeat the exercise for your desired number of reps.
Step 2: Incorporate Inner Chest Push-Up Exercises
The Close Grip Push-Up is one of the best inner chest push-up exercises. It targets the inner chest muscles by bringing your hands closer together.
- Start in a high plank position, but with your hands closer together – around shoulder-width apart.
- Lower your body until your chest nearly touches the floor.
- Push your body back up to the starting position.
- Repeat for your desired number of reps.
Step 3: Perform the Dumbbell Chest Press
The dumbbell chest press is another fantastic exercise to target the inner chest.
- Lie on a bench with a dumbbell in each hand.
- Start with the dumbbells at chest level, palms facing towards your feet.
- Push the dumbbells up until your arms are fully extended.
- Lower them back down slowly.
- Repeat for your desired number of reps.
Step 4: Utilize the Gym Equipment
If you have access to a gym, take advantage of the equipment available. The bench press is a fantastic tool to exercise the inner chest.
- Lie on the bench with your feet flat on the floor.
- Grip the barbell with your hands slightly wider than shoulder-width apart.
- Lift the barbell off the rack and lower it slowly to your chest.
- Push the barbell back up until your arms are fully extended.
- Repeat the exercise for your desired number of reps.
By following this guide and consistently incorporating these exercises into your workout routine, you’re well on your way to achieving a stronger, more defined inner chest. Remember, the key to effective workouts is proper form, so be sure to keep your movements controlled and precise.
Inner Chest Workout at Home
Exercising your inner chest at home can be highly effective when performed with the correct form and consistency. Here’s a detailed overview of different exercises, their benefits, mechanisms, and procedures.
Close Grip Bench Press
Benefits: This exercise targets the chest muscles and the triceps, improving upper body strength.
Mechanism: The close grip bench press works the inner chest and triceps by utilizing a narrower grip, which places more emphasis on these areas.
Procedure:
- Lie on a bench with your feet flat on the floor.
- Grip the barbell with your hands shoulder-width apart.
- Lower the bar to your chest, then push it back to the starting position.
Diamond Push-Up
Benefits: This variation of the traditional push-up places greater emphasis on the inner chest and triceps.
Mechanism: By bringing your hands together to form a diamond shape, it shifts the focus of the push-up to the inner chest and triceps.
Procedure:
- Get into a traditional push-up position, but with your hands close together under your chest.
- Lower your body towards the floor, keeping your elbows close to your body.
- Push your body back to the starting position.
Hex Press
Benefits: The hex press targets the inner chest and helps develop better muscle isolation.
Mechanism: By pressing the dumbbells together during the exercise, it engages the inner chest throughout the movement.
Procedure:
- Sit on a flat bench holding a dumbbell in each hand at your chest.
- Press the dumbbells together as you extend your arms straight in front of you.
- Slowly lower the dumbbells back to the starting position.
Plate Squeeze Press
Benefits: This exercise targets the inner chest muscles and helps improve muscle endurance.
Mechanism: The plate squeeze press requires you to press a weight plate directly in front of your chest, which engages the inner chest.
Procedure:
- Stand holding a weight plate in front of your chest.
- Press the plate straight out in front of you, squeezing it between your hands.
- Slowly bring the plate back to your chest.
Barbell Bench Press
Benefits: This is a powerful exercise for overall chest development, promoting upper body strength and muscle growth.
Mechanism: The barbell bench press targets the pectoral muscles, with the inner chest being engaged when the barbell is pressed up from the chest.
Procedure:
- Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart.
- Lower the barbell to your chest.
- Push the barbell back up to the starting position.
Decline Push-Up
Benefits: This push-up variation targets the lower chest and triceps, strengthening your upper body.
Mechanism: The exercise engages the chest muscles as you lower your body and push back up.
Procedure:
- Assume a high plank position with your feet on a raised surface like a step or bench.
- Lower your body until your chest is almost touching the floor.
- Push your body back up to the starting position.
Dumbbell Pullover
Benefits: This exercise works both the chest and back muscles, improving overall upper body strength.
Mechanism: The exercise targets the chest muscles as you lower and lift the dumbbell over your head.
Procedure:
- Lie on a flat bench holding a dumbbell with both hands above your chest.
- Slowly lower the dumbbell behind your head, keeping your arms straight.
- Pull the dumbbell back over your chest.
Incline Bench Press and Incline Dumbbell Press
Benefits: These exercises target the upper chest, including the inner part, and help to give your chest a fuller appearance.
Mechanism: The incline position targets the upper chest as you press the weight up and lower it back down.
Procedure:
- Set your bench to a 45-degree incline.
- Lie on the bench holding a barbell or a pair of dumbbells at chest level.
- Press the weight up until your arms are nearly fully extended.
- Lower the weight back to your chest.
Squeeze Press
Benefits: This exercise targets the inner chest and helps improve muscle isolation.
Mechanism: The squeeze press engages the inner chest as you press the dumbbells together during the movement.
Procedure:
- Lie on your back with a dumbbell in each hand.
- Hold the dumbbells over your chest with your palms facing each other.
- Press the dumbbells together and push them up and down while maintaining the pressure.
Cable Crossover
Benefits: This exercise helps to define the chest by working the pectoral muscles.
Mechanism: The cable crossover targets the pectoral muscles as you bring your arms together.
Procedure:
- Stand in the middle of a cable machine holding a handle in each hand.
- Extend your arms to the side, then pull the cables together in front of your body.
Svend Press
Benefits: This exercise targets the inner chest muscles and helps improve muscle endurance.
Mechanism: The Svend press requires you to press a weight plate directly in front of your chest, which engages the inner chest.
Procedure:
- Stand holding a weight plate in front of your chest.
- Press the plate straight out in front of you, squeezing it between your hands.
- Slowly bring the plate back to your chest.
Decline Barbell Bench Press
Benefits: This exercise targets the lower chest, helping to develop a well-rounded, muscular chest.
Mechanism: The decline position targets the lower chest as you press the barbell up and lower it back down.
Procedure:
- Set your bench to a slight decline.
- Lie on the bench holding a barbell at chest level.
- Press the barbell up until your arms are nearly fully extended.
- Lower the barbell back to your chest.
Incline Push-Up
Benefits: This push-up variation targets the lower chest and triceps, strengthening your upper body.
Mechanism: The exercise engages the chest muscles as you lower your body and push back up.
Procedure:
- Assume a high plank position with your hands on a raised surface like a step or bench.
- Lower your body until your chest is almost touching the bench.
- Push your body back up to the starting position.
Machine Fly
Benefits: This exercise helps to define the chest by working the pectoral muscles.
Mechanism: The machine fly targets the pectoral muscles as you bring your arms together.Procedure:
- Sit on the machine with your back flat against the pad.
- Hold the handles with your arms extended to your sides.
- Bring your hands together in front of your chest.
Push-Up
Benefits: This is a full-body workout that targets the chest, triceps, and core.
Mechanism: The push-up engages the chest muscles as you lower your body and push back up.
Procedure:
- Assume a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your body until your chest almost touches the floor.
- Push your body back up to the starting position.
Standing Chest Press
Benefits: This exercise targets the chest muscles and can help improve your pushing power.
Mechanism: The standing chest press targets the pectoral muscles as you push the dumbbells out in front of you.
Procedure:
- Stand holding a pair of dumbbells at chest level.
- Press the dumbbells straight out in front of you.
- Bring the dumbbells back to your chest.
Weighted Push-Up
Benefits: This exercise adds intensity to the traditional push-up, promoting muscle growth and strength.
Mechanism: The weighted push-up engages the chest muscles as you lower your body and push back up.
Procedure:
- Assume a high plank position with a weight plate on your back.
- Lower your body until your chest almost touches the floor.
- Push your body back up to the starting position.
Final Words
Working out at home has never been more achievable, especially when targeting the inner chest. With exercises like the dumbbell fly, dumbbell bench press, cable fly, chest fly, dumbbell squeeze press, and more, you have a plethora of options to choose from. These exercises not only help in developing your inner chest but also contribute to overall upper body strength and conditioning.
Remember that the effectiveness of these exercises greatly depends on proper form, consistency, and dedication. So, whether you’re performing a close grip bench press, a diamond push up, or a weighted push up, make sure to execute each movement correctly for maximum benefits.
In conclusion, an inner chest workout at home can be just as effective as one at the gym. With the right mindset, determination, and approach, you’re well on your way to achieving your fitness goals. Keep pushing, keep pressing, and keep squeezing – your dream physique awaits!
FAQs
Why is my inner chest not growing?
Your inner chest might not be growing due to several reasons. You might not be focusing on exercises that target the inner chest, your form might be incorrect, or you might not be implementing progressive overload (gradually increasing the weight or number of repetitions over time). Additionally, your diet and recovery periods play a crucial role in muscle growth.
Which part of the chest is hard to grow?
The upper chest is often considered the hardest part to grow. This is because most chest exercises primarily target the middle and lower chest. To effectively target the upper chest, incorporate exercises like incline bench press or incline dumbbell press into your routine.
How do I fix the gap in my chest?
The gap in your chest is largely determined by genetics and the shape of your sternum and pectoral muscles. While you can’t entirely eliminate a naturally occurring gap, you can build up your chest muscles to make it less noticeable. Focusing on exercises that target the inner chest, like cable crossovers or dumbbell flyes, can help.
Do push-ups build chest?
Yes, push-ups are a fantastic exercise for building the chest. They work the pectoral muscles, along with other upper body muscles like the triceps and shoulders. Variations like wide-grip push-ups or diamond push-ups can target different parts of the chest for balanced development.
What muscle is the easiest to grow?
Muscle growth varies from person to person due to factors like genetics, training program, and nutrition. However, generally, the leg and back muscles tend to respond quickly to strength training because of their larger muscle group size.
Why does my chest stop growing?
If your chest has stopped growing, you may have hit a plateau. This can occur if you’re always doing the same exercises, not lifting heavy enough, not eating a muscle-building diet, or not allowing enough recovery time for muscle growth. Changing up your routine, increasing your weights or reps over time, eating a protein-rich diet, and ensuring adequate rest can help overcome this plateau.
How do I know if I have good chest genetics?
Genetics play a big part in muscle development, including the chest. If your chest muscles respond quickly to strength training and grow in size and strength, you likely have good chest genetics. Additionally, the shape and symmetry of your chest muscles can also be an indicator. However, regardless of genetics, consistent effort, proper training, and good nutrition can lead to significant improvements in chest development.