Inner Chest Workout for More Fullness

Just as the upper chest is a problem area, so is the inner chest. An efficient inner chest workout is difficult to come by. Especially one that results in growth. With this being said, I’ve laid out a very intense inner chest workout that if done correctly and with the right dose of mind-muscle connection should result in more fullness and depth to the inner pecs.

Why is the inner chest such a problem area?!

If you thought the upper chest was a pain in the ass to get to grow, then you’re in for a rude awakening. Given the inner chest’s fiber location, they are at a gravitational disadvantage given its opposing areas. For example: The middle chest fires virtually no matter what. The upper chest is easily stimulated when the trunk of the body is inclined from a lying position. can be easily emphasized with wide grip barbell bench presses or dumbbell fly’s. The lower chest can be targeted with declined presses.

However, things are much more difficult for the inner chest. To truly target or emphasize the inner chest fibers, you will indefinitely have to use cables or a machine that shifts the resistance and gravitational forces on a horizontal plane. It is when this is done that the inner chest fibers are stimulated optimally.

Clearing up some inner chest workout misconceptions…

As I have mentioned, to truly stimulate the inner chest fibers, you need to use specialized machines that allow for cable crossovers or other similar movements.

There are a lot of people who assume that all you have to do is close-grip bench presses to target the inner chest. I would argue that this is illogical for two main reasons. 1.) Your triceps will most likely give out before your chest does and 2.) Moving your hands closer together on a barbell does not shift the force of gravity horizontally. The resistance is still vertical. 

With this being said, this is a TRICEP and MIDDLE CHEST exercise, not an inner chest exercise. This movement shouldn’t be included in an inner chest workout, unless you are training triceps after of course. 

Inner chest workout for more fullness

Inner Chest Workout

• Barbell bench press *Warm Up* 2 sets 12-15 reps
•  5-6 sets 10-12 reps (3-4 )
• Pec Deck machine 5-6 sets 10-12 reps (3-4 drop sets)

This inner chest workout doesn’t contain many exercises because it isn’t necessary due to it’s high volume level and complete emphasis on the inner pecs.

If you’ve never done a drop set before, let me give you a quick run down of how they’re performed to aid you with your inner chest workout performance.

You start your first drop set after you have finished all of the working sets in your exercise. In the case of this inner chest workout, we’re talking about after around 5-6 sets. Your first drop set should begin immediately after your last working set.

In the case of the cable crossover exercise, drop the pins about 10-30lbs depending on the weight you used and how strong you are. As soon as you are finished with your first drop set (which should still consist of about 10-12 reps), immediately (without rest) drop the pins another 10-30lbs. This pattern repeats itself until you have either reached the bottom of the rack or you’ve fulfilled the desired number of drop sets in your exercise, which in this case is 3-4. This is the bread and butter of this inner chest workout and should definitely not be overlooked.

Why this inner chest workout actually may not be for you

Unless you are not looking for a full out inner chest workout that truly emphasizes the inner pec fibers optimally, then this routine may not be for you. If you just want some “extra” inner chest help, then feel free to throw in one of these inner chest workout exercises into your current routine. Of course, keep in mind that the amount of volume with this workout may not be necessary with the way your chest routine is laid out.

Inner chest workout conclusion…

All in all, an efficient inner chest workout like the one I’ve laid out here for you should indefinitely result in more fullness and size in this area of the pecs. Unlike most inner chest workout routines, this one is completely dedicated to the inner fibers itself, thus providing optimal results in the targeted area. Remember to stay away from close-grip barbell bench pressing if your intentions are to target your inner pecs. An optimal inner chest workout like this one will not include such an exercise.