7 Best Inner Chest Exercises

The inner chest exercises, which is often a challenging area to target, can be effectively developed with specific exercises. Focusing on this region not only enhances the overall appearance of the chest but also contributes to a well-rounded physique. The following five exercises are among the best for isolating and strengthening the inner chest muscles. Including them in the way you workout will help you develop a more clear and proportionate chest. Whether you’re aiming to improve your chest aesthetics or enhance your strength, these exercises, when performed correctly and consistently, can help you reach your fitness goals.

Importance of Developing the Inner Chest

Developing the inner chest is crucial for achieving a balanced, well-defined chest. Targeting this area helps create a more complete and sculpted look. To effectively train the inner chest, include exercises that isolate this region, such as the cable crossover, incline dumbbell press, and chest flyes. These movements emphasize the inner fibers of the pectoral muscles, leading to improved muscle definition and strength. Consistency and proper form are key to seeing results from these exercises.

Factors to Consider Before Starting 

Before starting inner chest exercises, consider the following factors to ensure you get the most out of your workout and reduce the risk of injury:

  • Overall Fitness Level: Ensure you have a basic level of fitness before targeting specific areas like the inner chest. Start with foundational exercises to build strength and stability.
  • Progression: Start with lighter weights and gradually increase as you build strength. Avoid overloading the muscles, as this can lead to injury.
  • Rest and Recovery: Give your muscles a break and a chance to heal in between sessions. Overtraining may inhibit growth and result in injuries.
  • Nutrition: Maintain a proper diet for better muscle growth and recovery. Make sure your intake of carbohydrates, fatty acids, and protein is sufficient.
  • Hydration: Stay hydrated before, during, and after your workout to maintain optimal performance and recovery.
  • Consultation: If you have any existing health conditions or concerns, consult with a healthcare professional before starting a new exercise routine.

Following these factors can help you safely and effectively target your inner chest muscles and achieve your fitness goals.

Equipment Needed for Inner Chest Exercises

While some inner chest exercises can be performed without equipment, others require gym equipment such as dumbbells, barbells, or machines. Including a mix of equipment can help you target the inner chest from different angles and stimulate muscle growth.

Best Inner Chest Exercises


Push-ups are a classic bodyweight exercise that can effectively target the inner chest. To focus more on the inner chest, place your hands closer together, forming a diamond shape with your thumbs and index fingers.

Inner Chest Exercises

Dumbbell Squeeze Press

The dumbbell squeeze press is a variation of the traditional dumbbell bench press that emphasizes the inner chest. Lie flat on a bench and hold a dumbbell in each hand to begin. As you press the weights up, squeeze them together at the top of the movement to engage the inner chest muscles.

Inner Chest Exercises
Dumbbell Squeeze Press

Cable Crossover

The cable crossover is an excellent exercise for isolating the inner chest. Stand in the center of a cable machine with the pulleys set at the highest position. Grab a handle in each hand, and with a slight bend in your elbows, bring your hands together in front of your chest, focusing on squeezing the inner chest.

Inner Chest Exercises
Cable Crossover

Barbell Bench Press

The barbell bench press is a compound exercise that targets the entire chest, but by adjusting your grip, you can shift more emphasis to the inner chest. Using a narrower grip than usual, lower the barbell to your lower chest and press it back up, focusing on the inner portion of the chest.

Inner Chest Exercises
Barbell Bench Press

Dumbbell Bench Press

Similar to the barbell bench press, the dumbbell bench press allows for a greater range of motion and can be adjusted to target the inner chest. Use a neutral grip and bring the dumbbells together at the top of the movement to squeeze the inner chest.

Inner Chest Exercises
Dumbbell Bench Press

Decline Dumbbell Flyes

Decline dumbbell flyes target the lower portion of the chest, but by adjusting the angle and bringing the dumbbells closer together, you can engage the inner chest. Lie on a decline bench and perform flye movements, focusing on squeezing the inner chest at the top of the movement.

Inner Chest Exercises
Decline Dumbbell Flyes

Machine Chest Press

The machine chest press is a great alternative to free weights and allows for a more controlled movement. Adjust the seat and handles so that your hands are close together, and press the handles forward, focusing on squeezing the inner chest at the end of the movement.

Inner Chest Exercises
Machine Chest Press

How to Perform Each Exercise Correctly?

To perform each exercise correctly for the inner chest exercises, start with a proper warm-up. Focus on controlled movements and engage your inner chest muscles throughout each repetition. Maintain proper form, ensuring your elbows are in line with your shoulders and wrists. Keep your core engaged for stability and avoid arching your back. Remember to breathe steadily and exhale during the exertion phase of each exercise.

Sample Inner Chest Workout Routine

  • Dumbbell Squeeze Press: 3 sets of 12 reps
  • Cable Crossover: 3 sets of 12 reps
  • Dumbbell Press on an incline: 3 sets of 12 reps
  • Chest Flyes: 3 sets of 12 reps
  • Decline Push-Ups: 3 sets of 12 reps
  • Bodyweight Chest Press: 3 sets of 12 reps

Common Mistakes to Avoid

When it comes to targeting the inner chest, it’s important to perform inner chest exercises correctly to avoid injury and maximize muscle engagement. The following standard mistakes need to be avoided:

  1. Incorrect Form: One of the most common mistakes is using an improper form. This can include arching your back, using momentum to lift the weight, or flaring your elbows out too much. To target the inner chest effectively, focus on keeping your back flat, using a controlled motion, and keeping your elbows slightly bent and close to your body.
  2. Using Too Much Weight: Using weights that are too heavy can lead to poor form and reduce the effectiveness of the exercise. Start with a weight that allows you to perform the exercise in proper form, and gradually increase the weight as you get stronger.
  3. Not Using a Full Range of Motion: Another common mistake is not using a full range of motion. This means not fully extending your arms at the bottom of the movement or not bringing the weights close enough together at the top. To target the inner chest, focus on fully extending your arms at the bottom and bringing the weights as close together as possible at the top.
  4. Neglecting Other Muscle Groups: While it’s important to target the inner chest, it’s also important to work the rest of your chest and upper body. Neglecting other muscle groups can lead to muscle imbalances and increase your risk of injury. Make sure to include a variety of chest exercises, as well as exercises for your back, shoulders, and arms, in your workout routine.
  5. Not Using a Variety of Exercises: Finally, using the same exercise over and over can lead to plateaus and prevent you from seeing results. To effectively target the inner chest, include a variety of exercises in your routine, such as dumbbell flyes, cable crossovers, and chest presses, to ensure you’re working the muscle from different angles.

By avoiding these common mistakes and focusing on proper form and technique, you can effectively target your inner chest exercises and see better results from your workouts.


In conclusion, the inner chest can be effectively developed with specific inner chest exercises, enhancing the overall appearance of the chest and contributing to a well-rounded physique. The inner chest exercises include push-ups, dumbbell squeeze press, cable crossover, barbell bench press, dumbbell bench press, decline dumbbell flyes, and machine chest press. It’s important to perform these exercises correctly, maintain proper form, and avoid common mistakes such as using incorrect form, using too much weight, neglecting other muscle groups, and not using a variety of exercises. By following these guidelines, you can safely and effectively target your inner chest muscles and achieve your fitness goals.


Q. How often should I do inner chest exercises?

It’s recommended to do the inner chest exercises 1-2 times per week, allowing for proper rest and recovery between sessions.

Q. Can I target the inner chest without weights?

Yes, inner chest exercises like push-ups and bodyweight chest presses can effectively target the inner chest without the need for weights.

Q. Will developing my inner chest make my breasts appear bigger?

While developing the pectoral muscles can improve the overall appearance of the chest, it will not significantly change the size of breast tissue.

Q. Can women do inner chest exercises too?

Yes, inner chest exercises are suitable for both men and women looking to strengthen and develop their chest muscles.

Q. How long will it take to see results from inner chest exercises?

Results can vary depending on individual factors such as genetics, diet, and consistency with exercise, but you may start to see improvements within a few weeks to a few months with regular training.

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