Inner Chest Workout: 3 Exercises To Build Inner Pecs For That Inner Pec Sculpting Look

The chest muscles are some of the most worked muscles by almost every weight trainer in any gym in the world. Along with the biceps, shoulders, and abs, the pectoral muscles are the most popular muscle group to develop, from the first day you step foot in a gym.

But that would be a simplistic way of looking at building pecs. When most people say “build pecs” they mean the pectoralis major, which is that big muscle in the front of the chest and the one that gives the chest its shape. That is the muscle that all trainers work on when developing their breasts. But to sculpt it correctly, it must be worked from several angles.

While most trainers are aware of having to work on the upper and lower pecs, many leave out the inner pecs. That is an error. The internal pecs are the final touch, the icing on the cake. Inner pecs give the entire chest that sculpted look many trainers seek.

So here are three exercises you can do to work your inner pecs.

1. Dumbbell Flyes: Lie on your back on an exercise bench with your arms extended and your elbows slightly bent. Using a wide, round motion, bring both dumbbells together at the midpoint on your chest. Be sure to contract your pecs as much as you can with the movement. Hold for a second, slowly return. Do 3-4 sets of 8-10 repetitions. You can extend this exercise by doing supersets with different bench positions (flat, incline, and decline).
2. Cable Crossover – This requires a large machine with two cable stations. Any self-respecting gym will have one of those. Stand with one foot forward and your hands gripping the cable handles above you. Stand so that the cables are slightly in front of you and bend your body slightly so that your pecs are extended forward. The cord being down and around to waist level. Again, make sure you get a good contraction in your pecs as you complete the movement. Hold for a second, slowly return. Do 3-4 sets of 8-10 repetitions.
3. Close Grip Barbell Bench Press – This is a lot like the basic flat bench press that everyone does. Only this time, do hand presses gripping the bar at its midpoint; your hands should touch each other. That will shift the exercise towards your inner pecs. Do 3-4 sets of 8-10 repetitions.

So if building pecs is one of your main goals in the gym, it is for most, you shouldn’t forget about building inner pecs.