Well-rounded chest workouts mean training the inner chest alongside the outer chest.
When it comes to the classic physique for both men and women, a strong chest is key.
For men, strength and size is often the primary goal of chest training.
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For women,training the chest musclesimprovesupper body strengthand adds more definition when combined with effective fat loss.
So we’ve put together the best inner chest workout to achieve a strong, more defined upper body.
If you are a woman who’s a bit worried about getting bulky, don’t sweat it.
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The following workout focuses primarily on the inner chest.
Perform three sets of eight to 12 reps per exercise.
Choose a weight that feels fatiguing between eight to 12 reps.
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If you could perform 12 or more reps, increase the weight.
If you cannot perform eight repetitions, decrease the weight.
Cable Chest Fly
The cable chest fly hits many of the chest muscles.
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Extend your arms out to each side, thumb-side toward the ceiling.
Squeeze at the end of the movement for maximal activation.
Control your return to the starting position.
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When lowering, your sternum should land roughly in the center of the hand-shaped diamond.
To perform close-grip pushups, begin in a pushup position with your hands adjusted inward to some degree.
Lower your chest to the floor by bending your elbows and extending your shoulders.
When your chest makes contact with the ground, press through the floor to return to the starting position.
Press the dumbbells up until your arms are locked out.
Return to the starting position.
Again, focus on the final squeeze more than the wider portion.
This may mean using less weight to ensure an entire range of motion with the end-range squeeze.
To perform pec flies, begin seated on a pec fly machine.
Extend your arms to the side, and grip the handles with your palms facing forward, thumb-side up.
Squeeze your hands and arms together to perform the repetition.
Return to the starting position.
Repeat for the target reps.
