The inner portion of your chest is just a small part of a much bigger muscle known as the pectoralis major, and the fact of the matter is you can’t contract just the inner portion of your chest, without also contracting the rest of the pectoralis major as well. Meaning there is no true way to fully isolate only the inner chest without also working the rest. However, there is still inner chest specific exercises that put more tension on that center portion of your chest where your pieces attach to the sternum. By performing these exercises and by using something known as the mind-muscle connection to mentally focus on overloading the inner portion of your pecs you can definitely build up and improve your inner chest line leaving you with a fuller, and more defined looking chest.
So let’s go over 7 best inner chest exercises :
1. Close Grip Dumbbell Press
The Close Grip Dumbbell Press is an upper body exercise that targets the triceps muscles. Also, involves your inner chest, which gives you that chiseled inner chest line.
2. Dumbbell Chest Flys
The dumbbell flys targets all areas of the chest, but most significantly the Sternal fibers. This exercise gives your chest that defined Pec separation look.
3. Incline Dumbbell Press
The purpose of the incline dumbbell press is to focus more of the work on the upper chest. The main benefit of performing incline dumbbell presses is to develop the upper portion of the pectoral muscles.
4. Chest Dips
The big benefit associated with dips is muscle definition and tone. The increased strength in the triceps, chest and general upper body area deliver bigger muscles and more defined.
5. Pinch Press
Pinch press is one of the best exercises for isolating the chest. Also, the best at isolating the chest muscles and minimizing the usage of larger muscle groups like the lats, triceps, and shoulders.
6. Diamond Push Ups
Diamond push-ups are an overall good body exercise, it activates chest muscles like the pectoralis major, shoulder muscles like the anterior deltoid, and leg muscles like the quadriceps.
7. Dumbbell Pullover
The dumbbell pullover is a great exercise for chest and back. The exercise hits everything from the bottom of your peces to your abs, Lats and triceps.
