Looking to build perfect chest muscle and strength? Look no further than these best 7 inner chest workout exercises!
The Inner Chest Workout is a great way to tone and firm your Chest. It is made up of 7 exercises that work all the muscles in your chest, including the pectorals, triceps and deltoids. It only takes about 20 minutes to complete and you can do it at home with just a couple of pieces of equipment.
The inner chest is known for being the “hidden muscle” of the upper body, as it lies beneath the pectoralis major and pec minor muscle groups. However, this under-appreciated region plays a vital role in the function of the upper body. A well-developed inner chest helps to achieve a balanced, symmetrical look. Additionally, it supports the shoulder joint and strengthens the muscles surrounding it.
But how do you work out your inner chest? And what are the best inner chest workouts that can help you achieve stronger and bigger pecs? In this blog, we’ll cover all of it. We’ve also included a workout routine for building your inner chest muscles and strengthening your pec muscles. Let’s get into it!
Pre Workout Preparation for Inner Chest Workout
Preparing your body for the upcoming workout routine is an essential part of gaining the most out of your inner chest workout.
- To start, it is vital to properly warm-up before your workouts. This helps to increase blood flow and improve muscle flexibility and contraction.
- After that, it’s important to do 3 sets of light-to-moderate weight exercises. This way, your muscles are adequately stretched and strengthened.
- Finally, it’s important to drink enough water or supplement before and after working out.
By following these simple steps, you can easily prepare for inner chest workouts and get the most out of them.
Why Do Inner Chest Workout?
- To build a perfect chest, you need to work your inner chest muscles as well.
- When you do chest exercises, it’s important to target your inner chest muscles as well as your chest muscles.
- By working out inner chest muscles, you can improve the symmetry of your physique and develop stronger pecs.
- Working out inner chest muscles can help improve shoulder stability and posture.
- Inner Chest Workout also help increase your overall core strength and help improve your athletic performance.
- Inner chest workout can help increase inner chest muscle mass and definition in the chest region.
- With regular training and exercise, you can see the benefits of inner chest exercises on your body quickly. So why not give them a try?
Best 7 Inner Chest Workouts
#1 Hammer Squeeze Press
Hammer Squeeze Press workout is great for inner chest. It helps to tone and strengthen the muscle group. The exercise can be performed with or without weights. You can also use your own body weight if you want to make the workout even more challenging.
- To do the workout, firstly lie on your back with your hands flat on the ground beside you.
- Place your feet flat on the ground too and press your hips and heels into the floor.
- Next, squeeze your shoulder blades together and lift your upper body off the ground, then slowly lower it back down.
- Repeat for 8 reps.
#2 Diamond Pushup
Diamond Pushups are an awesome way to work your inner chest muscles. This exercise is perfect for people who want to tone and tighten their chests. The diamond pushup is a great way to increase your heart rate and burn calories.
- Place your hands on the ground at shoulder-width apart.
- Inch your body up so that your chest is pressing against the palms of your hands.
- Keep your back straight and stay in this position for 2 seconds before lowering yourself back to the starting position.
- Repeat for 10 reps, then switch sides.
#3 Hybrid Flye-Press Combo
Looking to work your inner chest muscles in a new way? Introducing the hybrid flye-press combo workout! This workout combines the classic flye exercise with the press, giving you a challenging and effective routine for your chest.
- Work up a sweat by combining these two exercises for 30 seconds each, followed by 30 seconds of rest. You’ll see results in no time!
- Start by doing two sets of 15 repetitions with the flyes, then do three sets of 15 repetitions with the press.
- This hybrid workout will work both your flye and press muscles, and will help to tone your chest while burning calories.
#4 Weighted Dips
Weighted dips are a great exercise for building chest strength and muscle tone. They’re an effective way to target your inner chest muscles and are an alternative to dumbbell exercises.
- Lie on your back with your hands by your sides and feet flat on the floor.
- Lift your hips and pull your legs up towards your chest until your thighs are in line with your breastbone.
- Bend your elbows and lower yourself down towards the ground until you feel a nice stretch in the shoulder blades.
- Hold for two seconds, then slowly return to the starting position.
- Do three sets of 12 reps, and be sure to squeeze those pecs!
- To increase the intensity of weighted dips, do 2 sets of 10 repetitions with a weight that is comfortable but challenging. Be sure to breathe during the exercise and focus on perfect form rather than speeding up the movement or trying to increase your heartbeat.
#5 Incline Cable Flyes
If you’re looking for a challenging and effective workout, try incline cable flyes. This Inner Chest workout is especially great for targeting the pectoral muscles. This simple and challenging workout can help improve your chest definition while burning calories.
- When performed correctly, incline cable flyes work the entire chest region, from the front to the back.
- To start, position a bench at an incline and set up a cable machine in front of it.
- Lie down on the bench with your hands flat on the floor next to you.
- Place your feet on the machine’s platform and press your upper body off of the bench so that only your legs are resting on it.
- Now slowly raise yourself up until you’re in an upright position with your arms still pressed against your chest.
- Hold this position for two seconds, then slowly lower yourself back down to the starting position.
- Do 10 repetitions, then repeat on the other side.
#6 Incline Dumbbell Press
This exercise is another great way to work the inner chest, upper chest and triceps simultaneously. Due to the incline angle, your arms will be pushed further away from your body, which will activate more muscle fibers. Additionally, by gripping the weights at an angle, you are also increasing the intensity of the contraction.
- Lie on your back on the ground with your knees bent and feet flat on the ground next to your hips.
- Place one dumbbell in each hand and press them toward the sky, extending your arms straight.
- Pause and then slowly lower the weights back to the starting position. Repeat with the other arm.
- Try to keep your shoulders pressed down throughout the entire exercise, as this will help to create more tension in your inner chest muscles.
- Do 4 sets with 15 repetitions.
#7 Plate Squeeze Press
Inner chest workouts are a great way to work your entire chest. This type of workout is done by using a plate squeeze press. The exercise requires you to place a weight on one arm and then use the other arm to squeeze the weight. This exercise will help to increase your strength and muscle mass in your chest.
- Position yourself with your feet hip-width apart and shoulder-width apart.
- Place the weight plate on your midsection, just above your navel.
- With your hands placed at your sides, press the weight plate towards your ribcage.
- Reverse the motion and return the weight to its starting position.
- Do 4 sets with 10 repetitions
Answers You Want To Know
- How do I activate my inner chest?
To activate this muscle group, focus on exercises that specifically target the inner chest muscles.
- Is it possible to work your inner chest?
Yes, it is possible to work your inner chest muscles. There are specific exercises that will target these inner chest muscles like incline dumbbell flyes and cable crossovers. Push-ups, dips, bench press variations can also be effective in working your inner chest.
- What are the benefits of building a strong inner chest?
Building a strong inner chest can provide numerous benefits to your body and overall health.
- Firstly, it can help to improve your posture by giving the chest muscles the strength they need to hold your body in an upright position.
- In addition to that, stronger inner chest muscles will help with athletic performance, particularly sports activities that require pushing or throwing motions.
- Even if you’re not an athlete, a strong inner chest will make everyday activities like carrying heavy objects easier for you.
4. Are there any tips or tricks that can help me maximize my inner chest workouts?
Here are some tips to help you maximize your inner chest workouts:
- Focus on compound exercises such as bench presses, dips and pushups to maximize your inner chest workout.
- Incorporate slow and controlled movements into your exercise routine.
- Choose higher rep ranges (12-15) with lighter weights to effectively target the inner chest muscles.
- Make sure to include rest days in between chest workouts to give your body enough time to recover from the workout session. Rest days are essential for maximum muscle growth and development.
- Perform stretching or foam rolling after a workout session to help reduce soreness and improve mobility of the inner chest muscles.
5. Are there any common mistakes to avoid when doing inner chest exercises?
When doing inner chest exercises, it is important to keep in mind a few common mistakes to avoid for the best results.
- Firstly, make sure to engage your core during the exercise to maintain an upright and steady posture
- Secondly, be mindful of the weight you are using and make sure it is appropriate for your level of strength.
- Always use the proper form when performing inner chest exercises – otherwise you may risk injuring yourself.
- Lastly, when you lower the weights down, do so slowly by controlling the movement. Don’t drop them suddenly, as this can also cause injuries.
By avoiding these common mistakes, you’ll be able to get the most out of your inner chest workouts and reach your fitness goals.
There you have it- the best inner chest workout that will help build a chiseled chest while reducing the risk of injury. You can alternate these inner chest workouts with a few others to keep things interesting and your body adapting. A strong chest is all about working the muscles and supporting muscles in the right way, so try these workouts to see results!