The Best Inner Chest Exercises And Workout Tips For Killer Pecs

“I know this one exercise that will give you some awesome definition going down the inner part of the chest.”

The skinny guy was in awe of his guru’s insight as he described a cable flye as the perfect exercise.

“Yeah, man, if you do this exercise instead of bench presses believe me you’ll have some dope looking cuts.”

And so there I was listening to another poor soul looking for the wrong piece of advice from the wrong person.

Pick up a bodybuilding magazine and once in a while you will find a list of the 3 best exercises or the ONE exercise you need to develop the inside part of the pecs.  You can go on online forums with guys asking which exercises work.

Typical Exercises That Are “Wrongfully” Recommended

If you have asked any guy at the gym which exercises work best for the inner pecs chances are they’ve listed the following:

  • Cable Flyes
  • Incline Dumbbell Flyes
  • Flat Bench Dumbbell Flyes
  • Close Grip Bench Presses
  • Close Grip Push Ups

These are the typical exercises you will have someone throw out and list as the Holy Grail if you want to develop a full looking chest.  Unfortunately these same exercises are often recommended in magazines, sometimes giving you a full chest routine with 3 or 4 of these exercises and nothing else.

In fact, I can pretty much guess that the same skinny guy who got some advice from the “guru” probably tried another variation or two of the flyes.

For a hard gainer like this guy he was being set up to fail and he didn’t even know it.

Where Are The Inner Chest Muscles?

I won’t get too technical on you here but the chest muscle consists of

  • Pectoralis Major
  • Pectoralis Minor

The fibers/ muscle tissue runs horizontally along your chest.  The “inner” part is simply the muscle fibers of the chest that attach at the sternum or the bone that runs down your chest.

That’s it.  The chest is divided in two sections and there is no inner portion or outer portion that is separate.

So any time that someone tells you there are SPECIFIC exercises that either work the inside or outside part of your pecs just take it with a grain of salt.

How Do I Get Rid Of The Gap Between My Pecs?

The main reason I see guys looking for exercises that will develop the inside of the pecs is often because they feel the gap between the pecs is TOO WIDE and the two pecs don’t meet.

Sorry to break it to anyone with this problem but this is not something an exercise or two can fix.  This is simply caused by GENETICS.  Some guys have perfectly round pecs.  Some have pecs that don’t meet.  The gap is wide.  For others the gap is narrow.

There is really is nothing you can do to change the shape of your pecs.  Whatever you were born with or was passed genetically is what determines how your pecs are shaped.

How you train them and how well you train them will only help you put on mass and size.

Train Your Inner Muscles By Stimulating Your Entire Chest

The best way to train your inner chest is by using exercises that will stimulate the most muscle fibers in your pecs.  Maximize the stimulation and you will trigger growth all around.

In order to trigger the most muscle fibers work with compound movements.  The bread and butter of chest exercises like:

  • Bench Presses
  • Dumbbell Chest Press
  • Incline Bench Press (Barbell and Dumbbell Variations)
  • Decline Bench Press (Barbell and Dumbbell Variations)
  • Push Ups
  • Dips
  • Suspended Push Ups

If you include these exercises properly you will get the most bang for your buck in a chest workout.

Did you notice one thing?

It probably stands out like a sore thumb but…

I did not include any cable flyes or dumbbell flyes. Why?

One reason. Single joint movements do not stimulate the most muscle fibers.

You want a better looking and fuller chest, right?

Then use exercises that are compound type movements.

The Exercise That Will Stimulate The Most Chest Fibers

If I were to ask you which exercise is the best for your chest you would guess that it is either a bench press or a dumbbell chest press.  These are not bad at all.  As I mentioned above, they are excellent for overall chest development.

However, the best exercise that will hit the most muscle fibers throughout the chest is the decline chest press.  Whether you use the barbell or dumbbell version of this exercise is up to you.

This exercise will hit the upper chest, lower chest and every fiber throughout.

The crazy thing is you won’t see many guys use this one exercise.

Chances are they will do a bench press, maybe an incline press and some flyes.  Two out of these three are not bad at all.  However, throw in a decline chest press and either a bench press or incline press and you will have better results in the long run.

I remember years ago not doing decline presses because a bodybuilder said that using this exercise will create “bottom heavy pecs.”

When I first heard this it seemed to make sense.  You use a decline press, the muscles start to develop and pretty soon gravity starts to make your pecs hang lower than they should.  Well, this was nonsense.

See, a bodybuilder has a different physique altogether from an average guy.  Bodybuilders easily gain large amounts of muscle with much less effort than someone who is not a bodybuilder.  Unfortunately, this excess amount of muscle is created by “juicing.”

A decline chest press will not create “bottom heavy pecs” if you are staying away from steroids.  This exercise will hit target more muscle fibers, including the inner part of your chest than any other chest exercise.

Cable Flyes and Dumbbell Flyes- Should You Do Them

At this point you may be thinking that I will knock down cable flyes as useless.  I won’t say that.  Cable flyes and dumbbell flyes are decent exercises.  They are not the best.  They definitely won’t give you amazing pec development.  They are just another exercise you can include in your chest arsenal.  Just don’t rely on them or build your workouts around them.

As I have mentioned here what you need to focus on are exercises that are compound type movements.  A flye is an isolation exercise.  It is not a compound movement at all.

If you choose to include them just throw them at the end of a workout.  A couple of sets, yes that’s 2 sets, will be enough.

A better alternative would be to replace flyes with suspended pushups.  By switching to a push up using a gymnastics type movement you will get even better results.

Maximize Your Inner Chest Development With An Easy Workout

Here is a sample workout that will trigger growth throughout the chest.

  • Decline Bench Press 3 sets of 6-8 reps
  • Incline Bench Press 3 sets of 6-8 reps
  • Flat Dumbbell Press 3 sets of 6-8 reps

If you want to add flyes use the following sequence:

  • Decline Bench Press 3 sets of 6-8 reps
  • Incline Bench Press 3 sets of 6-8 reps
  • Cable Flyes 2 sets of 10 to 12 reps

Rest time between sets will be 1 minute.

Feel free to switch from barbells to dumbbells or from dumbbells to barbells.

You can switch it up this way by having variety in your workouts.

All it takes to create better chest development is by doing a couple of exercises and nothing more.  I know so many times we are told to do 4 or 5 exercises for the chest but if you stay on this path you will get closer to overtraining.

Bodyweight Alternatives For Chest Workouts

You can also get a complete chest workout that targets your pecs.  Weights alone are not the only route to having an awesome upper body.

Here is a sample bodyweight version:

  • Suspended Push Ups: 3 sets of 10
  • Decline Push Ups: 3 sets of 10
  • Dips or Weighted Dips (weighted dips are optional): 3 sets of 10

Rest 1 minute between sets

Come up explosively with each repetition

You can do regular pushups, explosive pushups or clapping pushups in place of suspended pushups.

You can also follow the workouts and tips outlined in a previous post I wrote title: “Push Ups Routine for Mass.”

Other Ways To Increase Your Inner Pec Development

You can also hit the pecs indirectly on days when you are not working on the chest.

For example, on days you are working on your triceps you can include the following:

  • Dips
  • Triangle Push Ups
  • Close Grip Bench Press

Do not throw all 3 exercises on the same day.  Choosing 1 or 2 of these exercises for 3 sets of 8 to 10 will work just fine.

Again, these are not going to hit your pecs directly.  They won’t even hit your “inner pecs.”  The 3 exercises mentioned will primarily target the triceps and will give your chest some work to a lesser extent.

Final Thoughts

Remember, when we talk about the chest muscles all you need to remember is the following:

  1. There chest consists of the pectoralis major and pectoralis minor
  2. Genetics determines how your chest muscles are shaped
  3. There is no way to work on and target the “inner chest muscles” alone
  4. In order to develop your inner chest you have to develop the entire chest
  5. The best way to develop your pecs is by focusing on compound exercises like those mentioned in this post

If you have any questions or comments feel free to drop me line below.

Make sure you also Facebook Like, Tweet and share this post if you enjoyed this.

Push Ups Routine For Mass And Upper Body Domination

Whenever I hear someone talking about increasing their upper body strength the first thing they talk about is doing bench presses. I won’t knock bench presses, they do work but what so many of us underestimate is the power of a good push ups routine and how it can build mass in the chest, strong shoulders and a great set of obliques. Not only that but your bench press will very likely start seeing some gains.

Why You Need To Do More Push Ups

It is easy to think of push ups as a beginner’s exercise. When we think of a push up we immediately start having flashbacks to gym class. This is not entirely bad, in fact sometimes it is a good idea to go back to basics if we want to move forward and blast through a plateau.

Here some benefits to doing pushups routines:

  • Is excellent in developing triceps muscles
  • Develops the entire chest/pectoral region
  • Works the entire shoulder/delt region
  • Helps with upper back development
  • Develops the obliques and serratus muscles

This exercise is an overall excellent upper body exercise as opposed to other chest exercises which only work on the pecs and slightly less on the triceps.

I know for many of us it is a challenge doing more than a couple of reps on push ups. If you want to learn how to increase your number of pushups I recommend an article by Jason Ferrugia of Muscle Gaining Secrets titled, “How To Do More Push Ups.” This will get you on your way to increasing your number of reps in a short period of time.

But This Exercise Is Boring

Unfortunately lifting heavy weights with a barbell or dumbbells has been glamorized as being the only way to gain muscle. However, using bodyweight exercises are also a great way to put on mass. Don’t believe me, look at a gymnast body.

Often when we picture a push up we think of the standard technique where the hands are placed on the ground straight down at shoulder level and the legs extended. Well, if you want to add excitement to this exercise you can easily spice it up.

Push Ups Routine Using Different Variations

  • Traditional Push Up: This is the typical version of the exercise we all have grown to love or hate. The easier version is done with the knees down.
    Triangle Push Up: This exercise takes the stress away from the delts and pecs and targets the triceps muscles. The exercise is done by making the symbol of a diamond with your hands and performing a push up. The hands should meet the upper body at the middle chest level.
  • Decline Push Up: This version of the exercise is excellent for building upper chest development and even though it is not as popular it is a great addition to any chest workout. Simply place your feet up on a bench, step or ball and lower your body the way you would with a traditional version of the exercise.
  • Wide Stance Push Ups: If you want to put more emphasis on the delts and outer chest this is the way to go. The hands are placed at a slightly wider position than the traditional version of the exercise.

These 4 exercises combined make a good chest workout. For best results do 3 to 4 sets of 10 to 12 repetitions.

Make Your Push Ups Explosive For Maximum Gains

In order to have an athletic body it is important to train your body in a way that triggers your fast twitch muscles. The best way to trigger fast twitch muscles is by performing explosive exercises in a quick manner.

Here is a more advanced workout:

  • Uneven Medicine Ball Push Ups: Place one hand on a medicine ball (a basketball, soccer ball or volleyball can be used instead) and the other hand on the floor. Lower your body in to a push up and come up. Shift the ball to the other hand and repeat the movement. This is one repetition.
  • Medicine Ball Push Ups: Place both hands on the ball and lower your body like the uneven version. Lower your body slowly and come up quickly. The close handed grip will target the triceps.
  • Explosive Push Ups: Place two stacks of aerobics step ups on each side parallel to each other. Place a hand on each stack and lower your body, come up and drop to the floor. When you come down do a second push up and without stopping push yourself in an explosive motion and land on the stacks again. If you do not have access to a stack simply do clapping push ups.

    You can perform the three exercises consecutively without rest. When you reach the final exercise rest for one minute and repeat the sequence. You can also do each exercise individually and rest 30 to 60 seconds between exercises.

Do 3 to 4 sets of 10 repetitions or as many as you can do per exercise without exceeding 10 reps.
The advanced workout I have outlined is quite difficult but is an excellent upper body workout that will work your chest, back, triceps and shoulders. This workout is excellent as it incorporates plyometrics for muscle gaining and fat loss benefits.

By applying this push ups routine you will see yourself looking like an athlete, seeing muscle gains and having strength gains. This is a huge switch from barbell or dumbbell workouts but your muscles will love the results.

A Complete Upper Chest Workout For Bigger Pecs

Having a well-developed chest is a goal most guys have.  The common approach to developing more mass in the chest is doing traditional bench presses.  However, in order to achieve a well-developed pec region the trick lies in working on the upper chest region with a good upper chest workout.

Want A Full Chest?  Why Your Chest May Look Underdeveloped

Too often guys complain that they are lacking mass in the chest area.  Even though they do different variations or simply stick to doing heavy weight on barbell bench presses there lacks fullness in this muscle group.

If you are focusing your strength and workouts on just doing bench presses then you have to make changes now in order to achieve your full potential.  Exercises like barbell bench presses and dumbbell chest presses as well as typical dumbbell and cable flys only target the middle chest and don’t work on the areas as much.  Although it is common for us to think that the chest is one large muscle group in reality it is more complex.

All Good Things Come in 3’s:  The Anatomy of The Chest

The chest is not as simple as it may look.  Many muscle fibers cross the area and are divided in the following way.

  • Upper Chest
  • Middle Pecs
  • Lower Chest

These muscle fibers connect in the sternum, located down the center of the chest area and extend out to the rib cage.  Because the muscle group is divided this way it is necessary to work on each area as best as possible. If you only target the middle portion it will not create the necessary balance and the appearance of a full chest.

Why Bench Presses Are Overrated

As stated earlier, the traditional bench press involves the middle chest region more than other areas of the pectorals.  Although it does involve the lower chest to some extent it does so more than the upper chest fibers.  Bench presses are not entirely bad; in fact they are excellent in boosting mass and testosterone levels.  This exercise is a great compound movement and it has its purpose but it is only part of the equation when developing mass.

What You Can Do Today To Increase Upper Chest

Here are my recommendations if you are serious about gaining upper chest mass.

  • Begin your chest workouts with an exercise that targets upper chest like incline bench press, dumbbell incline chest press or the bodyweight exercise variation.
  • If you are going to continue with regular bench presses do them after an incline exercise.
  • When doing dumbbell flys or cable flys perform an incline version of these exercises instead of regular cable flyes or flat dumbbell flyes.

Although there are various ways to workout upper chest, the following routine is a very complete and great upper chest workout.

A Solid Upper Chest Workout

  • Incline Barbell Bench Press:  Set the bench at an angle between 20 and 45 degrees.  Do not bring the arm level below 90 degrees to avoid shoulder injury.

Perform 4 sets of 8-10 reps

  • Decline Barbell Or Dumbbell Bench Press:  Set the angle of the bench around 20 to 30 degrees.  This exercise is excellent at full chest development.  Although most people think this exercise only targets the lower pecs, it actually targets more muscle fibers than a flat bench press and even hits the upper region thus making it a great way to workout upper chest muscles.

Perform 3 sets of 8 to 10 reps

  • Incline Dumbbell Bench Press:  Perform the same way as an incline barbell bench press. If you do not have dumbbells and only have a barbell do not worry.  Just add one more set to your incline flys.

Perform 3 sets of 8 to 10 repetitions.

  • Incline Flys:  With a bench set at an incline of 20 to 45 degrees perform flys with a slight bend at the elbows and focus on contracting the pec muscles at the peak.

Perform 2 sets of 8 to 10 repetitions.

You can eliminate flat bench presses for a few months, as it will allow the upper chest to develop in the meanwhile.

Check The Pace

For the above workout, and for any strength-training workout, you should follow time under tension principles.  Do not perform your repetitions too fast but rather do a slow and controlled motion.  I recommend a series of 3 second repetitions- one second on the positive and 2 seconds on the negative part of the movement.

As you can see, it is not as hard as you may think to develop a great looking chest.  You don’t have to worry about having a sunken appearance in your upper body.  With this upper chest workout you will very likely see the gains you have been looking for.

Feel free to comment below to join the discussion or if you have questions.

An Effective Workout To Chisel Your Pecs Using Simple Chest Development Exercises

Every other guy out there is always looking for the best chest workout that will chisel the pecs but often they find it hard to find the most effective chest development exercises.  Although the popular approach is using standard bench presses, incline presses and cable crossover; there are different ways of getting quicker results.

You are probably tired of seeing the same cookie cutter chest workouts that get you decent results but fail to get you where you want to be.  In order to see quick results you have to try different yet simple chest development exercises.

The key in any workout program is to workout a muscle group from various angles.  In the case of the chest you should do exercises that will stimulate the upper, middle and lower chest.  A second component that is important is challenging your muscles with different exercises.

If you are not afraid to experiment and want a highly effective workout then try the following routine:

  • Decline Bench Presses- use either dumbbells or a barbell with a decline bench
  • Dips- use a dip bar and while lowering your body keep your chin tucked in and touching your upper chest.  Tucking your chin will allow more of a stretch in the chest.  To avoid injury make sure your elbows make a 90-degree angle and your upper arms are parallel to the floor.  Do not go lower than this or it may injure your shoulders.
  • Flat Bench Presses- Perform with dumbbells or a barbell
  • Incline Bench Presses- use dumbbells or barbell and set the incline bench at 30 to 45 degrees
  • Cable Crossover with Push Ups- Rather than performing cable crossovers while standing do them on your knees.  On the 10th repetition hold the two handles together and feel the squeeze in your pecs.  Hold for 10 seconds then move in to a push up position and try to do as many push-ups as possible.  The handles will be in each hand during the push-ups.  Perform these with lightweight as it is challenging.

Perform 3 to 4 sets of 8 to 10 repetitions per set.  For the cable crossovers do 10 repetitions and as many push ups.

This kind of workout is very effective and will definitely help you chisel your pecs.  Although I often see guys avoiding lower chest development exercises you will find that these exercises line decline press and dips are great in developing the chest muscles.

Ever Wondered How To Get Big Muscular Pecs?

Ever wondered how to get big muscular pecs and you are looking for the best way to achieve it?  Perhaps you have tried different methods but you have achieved less than expected results.

As we all know very well, us guys aspire to have a well-developed chest in order to show off our results from spending time at the gym.  Perhaps you have spent day after day hitting the weights, doing endless number of sets and repetitions trying to get results but nothing happens.

The first question most people have is, “how many sets should I do?”  Ideally you want to stay within a range of 3-4 sets.  Each set should be of 8 to 10 repetitions being performed in a slow and controlled motion.  Form is key when lifting weights so it is important not to cheat when doing weights.

A second question people have is, “what exercises should I perform for chest workouts?”

As with any body part you have to work the muscle from each angle.  It is important to remember that the chest consists of multiple muscles and therefore you need to do more than just bench presses.

The chest should be targeted in the following areas: middle chest, upper chest, lower chest and the inner chest.

To maximize your results and get a big chest it is best to use free weights like dumbbells or barbell exercises.

Here are four exercises that will see you making big gains.

  • Decline chest press:  Although some people like to perform this exercise last in the series I would advise that it is performed first in the sequence.  This exercise targets the lower chest primarily but it works more fibers than a flat bench press.
  • Flat bench press:  this is the most popular bench exercise of all.  Use a flat bench and perform it using dumbbells or barbells.
  • Incline bench press:  this exercise targets the upper chest and should be performed using a bench at an angle between 30 degrees and 45 degrees.  An angle above 45 degrees will target the shoulders and less than 30 degrees will target the middle chest more.

Decline dumbbell or decline cable fly’s:  it is very rare to see anyone perform either one of these exercises at the gym but they will give you great results.  These exercises target the lower chest more but work more chest muscle fibers than a typical chest fly.