Best Inner Chest Workout for a Sculpted Upper Body

Cable flys, a cable variation of dumbbell flys, are excellent for beginners working on their inner chest.

How-to:

1. Adjust the cable machine to your preferred height and attach the handles.
2. Stand with one foot forward, grab handles with an overhand grip.
3. Step forward for cable tension, extend arms in front.
4. Bring arms out to the sides, slightly bending elbows, and squeeze the chest.
5. Pause and squeeze when hands align with shoulders.
6. Slowly bring hands back, maintaining elbow bend.
7. Repeat for desired reps.

In our training sessions, I always emphasize keeping my clients' core engaged and maintaining a straight back to prevent lower back strain during the exercise.

Related: Cable Rear Delt Fly 101 Guide

3. Dumbbell Bench Press

In my experience, the bench press is more effective than the hammer squeeze press for recruiting chest muscle fibers.

How-to:

1. Lie flat on a bench, feet firmly planted, with a dumbbell in each hand.
2. Bring the dumbbells close together, palms facing each other, elbows bent at a 90-degree angle.
3. Press the dumbbells upward, extending arms and keeping them close to your body.
4. Pause at the top, squeezing your pecs with dumbbells directly above your chest.
5. Slowly lower the dumbbells back down, keeping them close and maintaining a 90-degree elbow bend.
6. Repeat for reps.

Related articles:

• Banded Dumbbell Bench Press
• How To Do Close Grip Bench Press
• What Muscles Does The Bench Press Work

The dumbbell pullover is an excellent chest exercise that targets your pecs in a unique motion compared to other exercises, according to ResearchGate [1].

How-to:

1. Select a light-weight dumbbell to avoid the risk of shoulder injury.
2. Lie on a flat bench with feet firmly planted, knees bent at a 90-degree angle, and head, shoulders, and upper back in contact with the bench.
3. Hold the dumbbell with both hands, palms pressed together, and fingers interlocked.
4. Start with the weight directly above your chest, arms fully extended but not locked.
5. Slowly lower the dumbbell behind your head, keeping your arms straight and the movement coming from your shoulder joint.
6. Engage your chest muscles and reverse the motion, bringing the dumbbell back to the starting position.
7. Repeat for reps.

In my opinion as a fitness trainer, you have the option to use a weight plate instead of a dumbbell for these exercises.

5. Incline Barbell Press

The incline barbell press is great for developing your upper chest and defining its inner section.

How-to:

1. Set up an incline bench at a 30–45 degree angle, adjusting safety bars or having a spotter.
2. Lie on the bench with feet flat, head higher than hips.
3. Grab the bar with an overhand grip, slightly wider than shoulder-width.
4. Unrack the barbell and bring it down to your chest, keeping elbows close.
5. Pause, then press the bar back up, extending arms and squeezing your chest.
6. Pause at the top, ensuring the bar is directly above your chest.
7. Slowly lower the bar back down to your chest, keeping elbows close.
8. Repeat for reps.

In our training, I advise clients to choose the right weight for the incline press, as it's more challenging than the bench press. If going heavy, having a spotter ready ensures added safety.

The decline barbell press targets your lower chest, contributing to a balanced physique when paired with the incline press.

How-to:

1. Set up a decline bench at a 30–40 degree angle, adjusting safety bars or having a spotter.
2. Lie on the bench with feet firmly pressed against the floor, head lower than hips.
3. Grab the barbell with an overhand grip, slightly wider than shoulder-width.
4. Unrack the barbell and bring it down to your chest, keeping elbows close.
5. Pause, then press the bar back up, extending arms and squeezing your chest.
6. Pause at the top, ensuring the bar is directly above your chest.
7. Slowly lower the bar back down to your chest, keeping elbows close.
8. Repeat for reps.

In my training experience, the decline barbell press is more challenging to escape from if you encounter difficulty compared to other bench presses. So, if you plan to lift heavy, having a spotter is crucial for added safety.

“Decline bench stations are typically the least popular of the free weight bench variations and it’s a great way to load your pecs on chest day.”

- Dr. Malik, MD, Fitness Expert

According to research from the National Institute of Health, the pectoral muscles include two groups: the pectoralis minor and the pectoralis major [2].

Details on these muscles include:

• Pectoralis major: A large chest muscle with two parts—the clavicular head (upper chest) and the sternal head (lower chest). Functions involve shoulder flexion, adduction, and rotation.
• Pectoralis minor: A thin, triangular muscle beneath the pectoralis major in the upper chest. Its primary function is moving the scapula forward and backward.