It is important to note that each of your muscle’s responsiveness may vary according to your body type. Some people find it really hard as they have broader shoulders whereas others might fail in having a strong back. However,usually people find it difficultto tone inner chest. That’s probably because of the complex anatomy of the chest area. The inner chest is a lagging area for a majority of bodybuilders. This can pose a problem if aesthetics is your main priority. So, let’s understand all about inner chest workout.


Strong Inner Chest a Dream or a Reality:

It is definitely a uniform principle in weight training that when seeking to build an exceptional physique, a strong chest serves as a rock-solid centerpiece that demands full attention.People,however, are normally unclear about inner chest workout and often ask this question: Is It Possible to Train the Inner Chest?

This is a tricky question to answer as it may be a Yes or a No. Technically, it isn’t possible to train the inner chest primarily because there isn’t any inner chest muscle. Our body only has upper pectoral and lower pectoral muscle while any chest exercise that you may do,eventually it results in contracting the chest as one. So, it is not possible to select one area of the chest and train it. It is, though, possible to emphasize the inner or outer chest area by training with different angles.

Responsiveness of Inner Chest during Work Out:

It is quite possible to shapeyour muscles to a certain degree but it definitely depends upon your genetic makeup and limits.Believe it or not, there is no inner/outer chest and what we have is an upper/lower chest. But this shouldn’t pose a problem in attaining your inner chest workout goals as you can perform exercises that place more emphasis on the “inner chest area”. Exercises that rip more muscle fibers towards your chest’s center are perfect topromote greater muscle hypertrophy and you can easily receive responsiveness from the inner chest muscle.

Functioning of Muscle Fibers

It is a misconception that muscle fibers cover the whole length of a muscle as one single fiber. These don’t span the full length but are actually segmented and connected to other muscle segments or fibers to create a long ensemble that ultimately links both attachments. Every single strip or segment of a muscle fiber is linked selectively to a particular set of motor axons, which means that not just the muscle fibers are divided into shorter segments aligned precisely in series, but every segment has a distinct, individual source of activation. Hence, it is possible to ensure the inner chest workout by performing certain exercises that impact the targeted area.

You can start with multi-joint exercises because these can greatly help in building muscle mass. Remember that whenever one muscle group lifts the load, you are able to handle more weight and encourage greater muscle build up. However, muscle fibers closer to the breastbone cannot be stimulated through barbell and dumbbell presses. Reason being that one of the key functions of pectorals is to adduct the arms, that is, to bring the arms toward the body’s midline. This function is not required during a regular bench press. Therefore, to hit the pecs’ inner part, it is important to perform exercises that don’t involve extending out arms in front of you but where the arms cross the body’s midline.

Cross-body Press Cable:

The cross-body cable press is a good exercise to start with. You need to stand in the middle of a cable crossover station. By holding a D-handle, which should be attached to a low cable pulley located at your right-hand side. Now, hold the handle with an underhand grip and bend your arm almost 90degrees at the elbow while keeping your upper arm out at 45degrees to your torso. Extend the arm at the elbow for pressing the handle up and across the body. This will put your right hand out in the front of you’re the left shoulder. In this position, your arm will be extended completely. Reverse the movement to bring your arm back to the previous position.

Areas to Target:

Although the pecs comprise of different attachment points, you can target the upper and lower pectorals by using different kinds of pressing and flye angles. Such as, you can try decline or flat movements, which can target the lower chest appropriately. Incline movements can potentially target the upper chest. You can only control these two areas of your chest. Moreover, continuous transformation in types of exercise can also play an important part in quick body transformation since our body gets immune to regular sets of exercises. In addition, the transformation doesn’t depend on how much you lift rather it depends on the perfection you have on your angle.

Complete Inner Chest Workout Routine

It targets the lower part of the pectorals but demands higher control and concentration because of the shifts to the center of gravity that it causes in the performance stance.


Sets Repetitions
3 to 4 Sets 10 to 12


These tend to be a good all-around chest exercise to expand the thorax and stretch the pectorals.


Sets Repetitions
3 to 4 sets 10 to 12


It expands the thorax and stretch the pectorals to ensure a complete and robust chest workout.


Sets Repetitions
2 to 3 sets 8 to 10


It is indeed an excellent chest exercise that lets you focus on the inner and outer chest. These exercises can help in defining the chest for developing pectoral striations.

Sets Repetitions
3 to 4 sets 12 to 14


It is a dynamic chest exercise that helps in achieving broad muscular recruitment by offering a truly extended range of motion and variety of positions. Moreover, it allows you to have more focus on the inner chest muscles.


Sets Repetitions
3 to 4 sets 12 to 14



Just like the pecdecflys, straight-armed flysis a simple chest exercise that ensures broader muscular recruitment by offering higher range of motion.

Sets Repetitions
3 to 4 10 to 12

Rest Time according to your Workout Objectives

  • Rest Time Between Sets: 20-60 seconds
  • Type of Rest: Incomplete
  • Most Ideal For: Muscular endurance, metabolic training/circuit training, burning some additional calories.
  • Rest Time Between Sets: 1-2 minutes
  • Type of Rest: Incomplete/Complete
  • Most Ideal For: Building muscle, getting “toned,” looking good.
  • Rest Time Between Sets: 2-3 minutes
  • Type of Rest: Complete/Incomplete
  • Most Ideal For: Building muscle, getting “toned,” looking good, increasing strength.
  • Rest Time Between Sets: 3-5 minutes
  • Type of Rest: Complete
  • Most Ideal For: Strength and muscular power.

Last Words:

Use a combination of chest isolation exercises if you want to build an amazing chest, these exercises ideally should work with both the upper and lower pecs. To enhance the upper pecs, opt for incline motion exercises whereas for increasing the size of the inner chest, do exercises that put greater pressure on the pecs closer to the sternum. Isolated check workouts are perfect if performed with the decline and flat movements.