Inner Chest Exercises

Containing the sternal or 'inner' head of the pectoralis major, the inner chest is targeted through exercises which require the hands to come in front of the body, as if one is trying to press the palms of their hands together. This can also be achieved by placing the hands close together while performing inner chest exercises that require a pressing motion.

The inner chest muscles are also targeted by squeezing or holding the weight at the apex of "fly" motions.

A list of inner chest exercises:

Bent-Forward Crossovers (Cable)

A minor variation on the standing cable crossovers, bent-forward crossovers target the lower aspect of the pectorals more, and require more control and concentration due to the shifted center of gravity caused by the performance stance.

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Flat Bench Crossover Flys (Cable)

Much like dumbbell flys, flat bench crossover flys are a good all-around chest exercise that expand the thorax and stretch the pectorals.

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Flys (Dumbbell)

Dumbbell flys expand the thorax and stretch the pectorals, offering a full, robust chest workout.

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Pec Deck Flys (Machine)

Pec deck flys is a fantastic chest exercise that allows for focus on the inner and outer chest. These are an ideal exercise to work on defining the chest, whether it is for definition or developing pectoral striations.

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Standing Crossover Flys (Cable)

Crossover flys with cables is a dynamic chest exercise that allows for broad muscular recruitment through the large range of motion and variety of positions it offers. They are particular unique in that they can put substantial focus on the inner chest muscles (the sternal head).

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Straight-Armed Flys (Machine)

Straight-armed flys, much like pec dec flys, is a simple chest exercise that allows for broad muscular recruitment through a large range of motion. These are an optimal exercise to work on defining the chest, whether it be toning or developing striations.

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