Defined pecs that turn heads are any gymgoer's dream. It’s a symbol of strength, discipline, and a great way to fill out your shirts!
As impressive as defined pecs are, they take hard work to build. That’s what makes a defined chest so impressive. Now, for pecs that turn heads, you need to focus on all parts of the chest, including the line between your pecs, also known as the inner chest. While you can’t target the inner chest directly, there are exercises you can do to emphasize it.
Let’s take a closer look at this often-overlooked part of the chest and explore 6 must-do exercises to achieve a perfectly sculpted, defined inner chest.
How Do You Work the Inner Chest?
To effectively work out and build your inner chest, you’ll need to develop your entire chest muscle. The pectoralis major contracts as a whole, so you can’t completely isolate the inner chest. However, with the proper nutrition and workout regimen, you can emphasize the inner chest and get that defined contrast you’re going for.
Regardless of the muscle you’re trying to build, the foods that you eat are an essential factor in getting the results that you want. Bluntly put, higher levels of fat mean your pecs (or any other muscle for that matter) won’t be as defined.
Focus on protein to support muscle growth and definition. Opt for whole food options, such as chicken, fish, eggs, beef, and dairy. Consider supplementing your diet with a high-quality protein powder if you’re having difficulty meeting your protein needs through food alone.
Consider keeping a journal to help you stay on track. Eating right can be difficult, so make it a little easier for yourself and stay motivated by using a meal planner. Pair nutrition with the proper training, and you’ll be on track to having pecs that turn heads.
The 6 Best Inner Chest Exercises To Try
Contrary to what you may hear in the locker room, you can train your inner chest. It simply takes the correct nutrition, training, and above all else, hard work. Here are the 6 best inner chest exercises to try during your next workout.
Cable Crossover
This exercise is similar to the cable fly, the difference being that the cable crossover pushes you deeper into adduction, which targets the inner chest. By crossing the cables in front of your body, you’ll get a better stretch and be able to achieve a fully contracted state, which is necessary to strengthen your inner chest.
You’ll need access to a cable machine for this exercise. Don’t load up on the weight. Instead, use a light load that allows you to bring the cables all the way across your body.
How To Do Cable Crossovers
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Adjust the cables to shoulder height. Setting the pulleys to a middle position will emphasize the middle chest fibers, which is what you want.
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Attach D-handles, grip each of them, and step into the middle of the cable station.
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You want to have one foot forward (staggered stance) for balance and slightly bent knees. Extend your arms out to the sides while slightly bending the elbows.
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Pull the cables across your body. To do so, bring the handles together using a wide arc motion. Make sure you squeeze your pecs as your hands come together. Your hands should be at chest height, and you want to make sure your elbows are slightly bent.
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For extra emphasis on the inner chest, cross your hands past each other at the end of each rep (only slightly). This will give your inner chest an extra squeeze.
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Slowly return to the starting position. Let the cables comfortably pull your arms back.
Deficit Weighted Push-Ups
Think about what it feels like to do a regular push-up. You should feel a burn in your pecs, shoulders, and triceps. However, your range of motion is limited by the floor since you can’t go any lower than your hands.
This is why deficit-weighted push-ups should be incorporated into your chest workouts. They offer an amazing range of motion, allowing you to go lower than your hands. In return, by going in deeper, you’re increasing the stretch across your chest, more importantly, the stretch in your inner chest. Add some weight and you’re looking at an excellent inner chest exercise.
How To Do Deficit Weighted Push-Ups
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Begin by placing your hands on an elevated surface. Floor handles, dumbbells, or foam blocks work great.
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Get into a standard push-up position and have a workout partner place a weighted plate on your upper back. You can also wear a vest or band.
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Once you’re in a comfortable position, descend into a push-up. Bend at the elbows and lower your chest until it touches the floor.
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Come back up and repeat.
Incline Hex Press
This exercise is great because it only requires an incline bench and a pair of dumbbells. It hits both your upper and inner chest at the same time while providing extra tension to your shoulders and triceps. And despite its name, this exercise won’t put a spell on you!
Fun fact: the hex press gets its name from the fact that this exercise is ideally performed using hexagonally-sided dumbbells. However, for purposes of this exercise, traditional circular-plated dumbbells will work just fine!
How To Do the Incline Hex Press
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Start by setting the incline bench anywhere between 30 and 45 degrees relative to the floor.
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Grab your dumbbells and sit on the bench.
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Push the dumbbells up over your head in a controlled motion and set them together at the top.
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Lower them down slowly in a controlled motion until they touch your chest. Once you feel them touch your chest, press back up in an aggressive, but controlled motion.
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Squeeze your pecs together as you push up. The dumbbells should be in contact with each other the entire time.
High-to-Low Cable Fly
You know we had to include a few cable exercises! The high-to-low cable fly is an ideal way to feel that burn in your inner chest, especially when using the Speediance Gym Monster 2. The goal is to pull from a high attachment and squeeze your inner pecs at the end of each repetition. You’ll quickly feel your inner chest hard at work.
How To Do High-to-Low Cable Flys
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Find a cable station with handles set at or above your shoulder height.
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Grabbing each handle, step away from the cable machine until the plates come off the stack.
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Draw your arms across your body until your hands come together. Your elbows should be unlocked, but mostly straight.
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Hold for a second, squeeze your pecs, and slowly reverse the motion.
Bear Plank Chest Press
Another cable machine favorite, this exercise will have your pecs (and core) burning. It engages your abs, glutes, and lower back muscles to create tension. Once your core is stable, you’ll begin the presses, which engage your inner chest. Unlike regular push-ups or bench press, this exercise keeps the chest engaged the entire time.
How To Do Bear Plank Chest Presses
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Get into a bear plank position while holding the cable handles. You should be on your hands and toes with your knees hovering a couple of inches above the ground.
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Confirm your hips and shoulders are square to the ground and shift one arm back to your torso.
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Pause for a couple of seconds and then press down to the ground. Make sure your back is flat and your body square.
Pinch Plate Press
We’re going to wrap up our list with the pinch plate press. This exercise works wonders for the upper and lower chest muscles. The only equipment you’ll need is a couple of weight plates and a bench.
How To Do the Pinch Plate Press
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Place the plate between both hands and squeeze. Make sure your hands are open with palms facing each other.
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Carefully lie back on the bench, holding the plate over your chest.
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Position the plate so that it’s touching your inner chest. This is going to be your starting position.
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Push the plate out by extending arms upward. Pause.
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Bring the weight plate back to your chest in a slow motion, keeping your elbows close to your body.
Benefits of Training the Middle Chest
Training the inner chest has benefits that go beyond a chiseled physique.
Muscle Size
Targeting the inner chest with movements like cable crossovers, hex presses, or pinch plate presses helps create a full, thick look across your chest. When you have a well-developed inner chest, you’re balancing out your upper and lower pecs, preventing a “flat” look where only the top or bottom pecs show.
Muscle Definition
When you have a strong middle chest, you’re creating better definition along your sternum. This gives your chest a cut look that many people want. Remember that nutrition is key to muscle definition, so be sure to reduce body fat to get the results that you’re looking for.
Strength
Targeting the middle chest will help you build strength. When your middle pecs are strong, you’re improving pressing power, which will also translate into athletic performance like throwing or pushing.
3 Tips for Middle Chest Training
We know this may feel like information overload, but getting toned pecs takes time, research, and discipline.
Here are a few tips for middle chest training to help you get the most out of your workouts.
Focus on Protein
This tip may not come as a surprise, but to support muscle growth, you need to focus on protein. And we’re not talking about relying on powders or processed supplements to get muscle gains. We’re talking about whole food options.
Try to opt for whole food options like:
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Chicken
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Eggs
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Beef
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Dairy
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Fish
When you choose whole foods like these, you’re choosing complete proteins packed with other nutrients like vitamins, minerals, and healthy fats. If you choose to supplement using protein powder, always make sure to go with a healthy option that’s low in sugars and additives.
Plan
If you don’t have a plan in place, you’re setting yourself up for failure. The last thing you want to do when growing your inner chest is taking shots in the dark. You need to have a plan in place for both nutrition and training. Conduct your research, consult with a registered dietitian, and keep a journal.
Having a plan in place will help you stay motivated and accountable, which leads to eating better and using the right techniques to grow your inner pecs.
Train Regularly
Now that you know what exercises to incorporate into your next workout, it’s time to get to work!
Always stretch before a chest workout to help prevent injury, achieve a better range of motion, and reduce muscle soreness after each workout. Aim to exercise your chest twice a week and ensure you space the days between workouts to allow for adequate recovery.
Frequently Asked Questions
Is It Possible to Isolate the Inner Chest?
Due to the anatomy of the chest, you can’t really isolate the inner chest. You’ll need to build the entire muscle. However, through healthy eating and the right training, you can develop the inner chest to achieve the strong, defined look you’re going for.
Why Are My Inner Pecs Not Developing?
Genes play a role in pec development. While some may have naturally thick, full pecs in the middle, others have a more noticeable gap in this area. Incorrect training can lead to underdeveloped inner pecs. Opt for exercises that emphasize adduction and a deep stretch. Getting leaner will make the inner pec line separation more visible.
Final Thoughts
If you want results that turn heads, don’t take shots in the dark. An impressive mid-chest begins with knowing how to emphasize the inner chest during workouts, along with understanding the importance of proper nutrition.
From here, it’s all about hard work, discipline, and using the right equipment. Elevate your workouts with a high-end smart machine and shop Speediance today.
