5 Forgotten “INNER CHEST” Exercises To BEEF UP Your Pecs

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This video covers 5 Inner Chest Exercises to add mass to your chest and beef up your “inner pecs.” While it is very hard to directly target a specific section in your chest, it is possible to transfer activation to different sections of your chest. The best way to increase activation in your inner chest is to perform movements that have an adduction across the center plane of your chest and hold the “peak contracted position” as well as increase your grip from a wider grip to a closer grip on pressing movements.

It is important to understand chest anatomy so you can target every section of your chest during your mass building pectoral workouts. You have an upper chest and a lower chest when you look at the chest anatomy, but you actually have muscle fibers going in 3 different directions. This is why I recommend that you perform a wide variety of incline, flat and decline pressing movements with your hands in a closer position to properly activate the inner chest muscle fibers.

5 FORGOTTEN INNER CHEST EXERCISES SHOWN IN THIS VIDEO:

EXERCISE 1 – CLOSE GRIP DB PRESS
EXERCISE 2 – PINCH PRESS
EXERCISE 3 – SIDE CABLE PRESS
EXERCISE 4 – CHEST SCISSORS (PARTIAL REPS)
EXERCISE 5 – DB SQUEEZE PRESS (INCLINE + DECLINE)

FULL MASS BUILDING CHEST WORKOUT (SHOWN AT END OF VIDEO)
BARBELL INCLINE BENCH PRESS – 2 SETS
DB BENCH PRESS – 2 SETS
WEIGHTED DIPS – 2 SETS
LAST: PICK YOUR FAVORITE 2 INNER CHEST MOVES
AND PERFORM 2 SETS EACH

LINKS TO RESEARCH AND ARTICLES ON THE INNER CHEST I USED TO FILM THIS VIDEO AND PROVIDE THE MOST ACCURATE INFORMATION TO YOU GUYS: