Best Outer Chest Workout for Full-Looking Upper Body

It isn’t easy to get a good-looking chest line, especially on the outside of your chest. To correct that, check out the best outer chest workout you should be doing next time you hit the gym.

The outer chest part of your muscles is closer to your armpit and along your arm and biceps. To hit this area, you need to choose exercises that stretch your pectoralis major without affecting other joints or ligaments with too much overload.

The best outer chest workout you are about to see, with 4 exercises included, was designed by Troy Adashun. Adashun is the co-founder of the fitness lifestyle company Alpha Lion and has created a gigantic YouTube following with his gym tips and workouts. He decided to tell people to stop bench pressing and check out 3 chest exercises even better for chest gains.

Best Outer Chest Workout

1. Dumbbell Internal Stretch Press

For this exercise, you need to go light, don’t’ grab the same pair of dumbbells you normally would. This variation has you pausing at the bottom to get a full stretch and range of motion with a neutral grip, and then you squeeze and internally rotate your hands as you go up.

2. Single-Arm Stretch Fly

Again, the name of the game for this exercise is stretching and overloading. Start from a fully stretched pectoralis, and as you push the cable in front of your body, rotate internally your hand.

Adashun recommends doing this exercise in the 12-15 rep range.

3. Extended Mid-Cable Fly

According to Adashun, this exercise keeps your rotator cuffs intact while overloading your pecs. You should also aim to slightly rotate your hands inward.

4. Outer Dips

This variation of the dip, to target the outer chest, is not your common dip. Keep your shoulders back, body in a straight line, and go down slowly. Aim for 12-15 reps.

And that is Adashun’s best outer chest workout. If you want to see the exercises in action, check out the video below.