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Inner Chest Workout Guide: 5 Exercise To Build Up Your Inner Chest

Every man desire bicep, triceps, pecs in the gym freak generation not just for attention but also to maintain a healthy lifestyle and for that inner chest workout are the best way to build up a desire upper body figure. So here we have listed out some very beneficial and effective exercises which you can do in the gym or at your home:

By AnytimeeeeePublished 3 years ago 6 min read
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Inner Chest Workout At Gym

1. Inner Chest Workout With Pulleys: Hybrid Flye-Press Combo

INNER-CHEST-WORKOUT-WITH-PULLEYS-HYBRID-FLYE-PRESS-COMBO

A Flye position can simply be narrated as the position when you arm and hands moves this form of an arc but your elbows do not move or stay at a constant angle. This kind of strength training is used to build up the upper body muscles. As such exercises are used to build up chest and because of the leverage, there are high chances that they can damage your shoulder joint, tendons and ligaments. So, it is advised that it should be done with caution and a beginner should gradually increase his strength. Remember that it is not a done in a standing position with standing cable crossover. It is because when you stand you compensate too by involving your upper back body and use too much of hips. You should focus on working out with the pecs.

HOW TO DO

Adjust yourself on the bench between both the cable columns

Basically, lie on your back and keep your legs on the bench

You should adjust yourself in a way that the pulleys are in a straight line with your shoulders.

Pull the pulleys in such a way that your shoulders come together in a line at the top.

Then slowly relive them by loosing the pulleys

Repeat it for 10-13 minutes

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2. Inner Chest Workout With Dumbbell

There are various dumbbell exercises that you can perform in order to work on your inner chest:

INNER CHEST WORKOUT ON FLAT BENCH: DUMBELL PRESS

INNER-CHEST-WORKOUT-ON-FLAT-BENCH-DUMBELLPRESS

Make yourself comfortable on the bench by lying on your back

Remember to keep your feet stick on the ground because a lot of your strength with come from your feet and if you will put the bench you will not be able to gather the strength that you require in doing the exercise.

Your chest, neck and hips should be on the bench

Have a little arch in your back and pull your shoulders back while lying on your back

Take a set of dumbbells then and pull them at the top

Remember to not pull your shoulders together as in hybrid flye-press combo

Keep them in align and at straight distance away from each other

Keep a slight bend in your elbows so that your chest can feel the strength/tension

Then bring them at rest position aligning with your chest so that there a slight dumbbell flair

INNER CHEST WORKOUT ON INCLINE BENCH: DUMBBELL PRESS

INNER-CHEST-WORKOUT-ON-INCLINE-BENCH-DUMBELL-PRESS

Incline bench exercises are usually done to focus more on your shoulder and less on your chest. You should choose flat bench exercises when you want to work more on your chest. The more the bench is inclined upwards the more your work-out will involve in building up your shoulder rather than your chest build up. Incline bench dumbbell press exercise is for Shoulder recruitment and your upper chest.

Plant your feet firmly on the ground

Your upper chest, hips and neck should be on the ground

Retract your shoulders back to make an arc in your back

Take set of dumbbells and then pull them up in a straight line at the top

Then in a rest position at 90 degrees

Do it for 5-7 minutes in the beginning

3. INNER CHEST WORKOUT WITH BARBELL

INNER-CHEST-WORKOUT-WITH-BARBELL

Lie straight on the bench keeping your legs firm on the ground because that’s only how you are going to get the strength to work out with the barbell

Hold the barbell from the mark

Then pull them closer to your chest

Keep your hand at a 90 degrees angle aligned with your chest not much closer to your chin

The middle part of your Barbell should be kept in a straight line with your upper chest

4. INNER CHEST WORKOUT WITH HAMMER: HAMMER SQUEEZE PRESS

Take a set of dumbbells and put hammer or the ball between your dumbbells

Lie on the bench straight with your feet on the ground firmly adjusted

Then do the regular pull ups with dumbbells and hammer

5. INNER CHEST WORKOUT AT HOME: PUSH UPS

NARROW PUSH UP

As the name suggest, you need to keep your hands closer while doing push ups

Keep both your hands at thumb distance

Your hands should not go closer beyond this distance

Narrow pull up will lay tension on your chest, shoulders and elbows so the closer the hands the more strength will be put to build up the chest

Breath in when you come down and breath out when you go up

DIAMOND PUSH -UP

DIAMOND-PUSH-UP-INNER-CHEST-WORKOUT

It is similar to narrow push-up but a slight difference would be to keep your hands in such a way that both your thumbs and index finger should touch each other from the tip making a sort of triangle.

Then procced on with your regular push-ups

Do them for around 5-10 minutes twice a day

Related Article:

Resistance Band Chest Exercises – Partner To A Perfect Fitness

DECLINER PUSH UP

DECLINER-PUSH-UP-INNER-CHEST-WORKOUT

Take a chair and put your legs on the chair in the same way as you put them on the ground and your hands on the ground

As the name suggests that it’s a decliner as oppose to straight or incline benches

Keep your hands in a diamond position on the ground making a triangle by joining you’re the tip of your index fingers and thumbs

Then do regular push ups for around 7-10 minutes

INCLINER PUSH-UPS

INCLINER-PUSH-UPS-INNER-CHEST-WORKOUT

Take a chair and put your hands on the chair this time in a diamond position and your legs on the ground straight as in the position of push up

Then do your regular push up for 7-10 minutes

Laying your hands closer in a diamond or triangular position will put stress on your chest and upper body as well as your shoulders and elbows.

Always consult a gym trainer or watch some videos put up by famous trainer around the world because there are number of cases where people have ended up tearing their upper or inner chest muscles and shoulders. It can be dangerous for your back as well as your elbows if you are doing inner chest workout with barbells or dumbbells as you need to maintain a back arc. Even while doing such exercises at home go through various articles and videos before performing them on a regular basis as they might prove to be painful effecting your chest and elbows and shoulder caps.

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