5 Exercises That Will Hammer Your Inner Chest

Gaining an aesthetically pleasing body involves more than just lifting large weights and doing a ton of bench press reps. This is particularly true in the development of strength, hypertrophy and muscular definition.

You may believe that building a large bench is the secret to chest training, but if you ignore accessory exercises that focus on the real function of the pectoralis muscles, you’re wasting time and energy in the wrong area. It will be more beneficial for your aesthetic goals to invest time in improving your mind-muscle connection. In this instance achieving a well-defined chest requires convergence or shifting weight to or past your body’s centerline (adduction).

“The bench press is crucial for building strength,” “However, I also think that doing the same movement over and over again does not really help you develop that mind-muscle connection over time nor does it truly let you to feel what it is like to perform a movement with convergence.”

It’s not necessary to give up bench presses. But you’ll need to incorporate a few additional exercises into your training if you want to achieve that ripped inner chest look. These are the top five complimentary chest workouts that you may incorporate into your regimen to round off that attractive upper body appearance.

5 Best Inner Chest Exercises

Squeeze Plate Press

Two sets of ten repetitions



Squeeze plate press: Squeeze a light plate firmly as if you were going to crush it between your palms simulating a bodybuilder’s posing style. The squeeze plate push is one of the most underappreciated and misused exercises since it just takes a small load to produce a lot of stress. Furthermore that is untrue. You can generate enough tension in as few as two repetitions by extending your arms and pressing the inside chest.

“This is more about the isometric tension you’re creating with your body alone than it is about the load “Beginners find it incredibly effective because it doesn’t rely on load. You are learning how I am pulling my hands together for this very time that you are dragging them together. I’m becoming better at making that contraction.

Single-Arm Cable Fly

3–4 sets of 8–10 repetitions for each arm

Unlike your typical pushing movements, this one-of-a-kind mind-muscle masterpiece move builds a ton of tension at the midline. But unlike the normal fly you may actually stretch over the midline and increase the range of motion by making this a unilateral action.

However, a common error while using the cable fly is to bend the elbow excessively. Instead, concentrate on maintaining your arm’s length throughout the exercise to maintain your chest’s tension.

Hex Close-Grip Press

3–4 sets of 10–12 repetitions

Increase the difficulty with a more complex movement (which could be difficult for someone with restricted shoulder mobility). With each repetition, this close-grip press workout is excellent for developing a strong chest squeeze. It works similarly to a squeeze press but with a larger load—not so much that you have to give up your squeeze at the peak.

With the hex press, the goal is to press the load in front while maintaining a neutral position (palms facing each other) and holding the dumbbells tightly together. Tension creation and maintenance should still be your major priorities. To develop a bigger chest, take it slowly and deliberately, while simultaneously engaging your triceps and shoulder.

Machine Chest Press

Three  sets of 12- to 15 reps


Although the machine press is not well-liked by those who practice functional fitness, there are variations that offer great value in terms of muscle building and shape. As we previously discussed adding tension requires pressing with convergence, or concentrating on bringing the weight closer to the midline. You can press while increasing the stress toward the midline with machines like the Hammer Strength press or comparable versions. Another advantage of using a machine is that, in contrast to dumbbells, you may concentrate on the essential muscular contraction at the end of a strenuous training session without having to worry about stability.

Banded Dumbbell Press

3–4 sets of 8–10 repetitions

We give this time-tested chest-building mainstay a twist—and even more tension—by using a resistance band. Using a light to moderate tension band is more than sufficient to increase the pressure in your squeeze after each repetition thus it is preferable to go easier on the band. The idea is to strike that inner chest by moving slowly and deliberately rather than by lifting a lot of weight.

It’s acceptable to reduce the weight a little when training to strengthen your inner chest and assault your chest. You have no alternative but to reduce the weight in order to dominate the contraction and the five workouts we’ve given you doing so will give you the inner chest you desire.”