Check out this list of the 9 best exercises for a defined inner chest created by Max Posternak.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4.8 million subscribers.
Posternak begins by explaining that although some people believe that you have an inner chest muscle, that is not correct. “It is just a small part of a much bigger muscle known as the pectoralis major.”
This means you cannot contract and work solely on your inner chest without contracting the rest of the pectoralis major. However, some inner-chest specific exercises put more tension on the centre portion of your chest when compared to other movements.
“By using something known as the mind-muscle connection to mentally focus on overloading the inner portion of your pecs, you can definitely build up and improve your inner chest leaving you with a fuller and more defined looking chest.”
Source: Deposit photos / CrossFit IncHow to Build a Bigger Chest at Home in 30 Days
According to Pasternak, these are the 9 best exercises for a defined inner chest:
- Smith machine hex press
- Cable hex press
- Crossbody cable press
- Svend press
- Diamond push-up (medicine ball)
- Dumbbell hex press
- Decline rope pullover
- Single-arm crossbody
- Bodyweight dips
To know exactly how to perform each exercise correctly as described by Max Posternak, check out his video below.
VIDEO – Best Exercises For A Defined Inner Chest
As Posternak explains, a good rule of thumb is that you want to contract your pecs the most and cross your body with your arms. For example, the traditional diamond push-up focuses more on the triceps, but when doing it on a medicine ball you will be squeezing your hands together around the ball.
The movement of pressing horizontally, in the diamond push-up with a medicine ball example you are mimicking clasping your hands together, you are putting more tension and emphasis on the inner side of your chest.
Read More: The Most Effective Chest Workout (Sets and Reps Included)
Image Sources
- Sam-Dancer-Chest-Muscles: Deposit photos / CrossFit Inc
- Inner Chest: Courtesy of CrossFit Inc.