Skip to main content

The Best Inner Chest Workout To Get Totally Ripped

Well-rounded chest workouts mean training the inner chest alongside the outer chest. When it comes to the classic physique for both men and women, a strong chest is key. For men, strength and size is often the primary goal of chest training. For women, training the chest muscles improves upper body strength and adds more definition when combined with effective fat loss. So we've put together the best inner chest workout to achieve a strong, more defined upper body.

If you are a woman who's a bit worried about getting bulky, don't sweat it. Although women are capable of building muscle in the upper body, due to the drastically lower testosterone in women, the same level of muscle growth as men is not possible naturally. The following workout focuses primarily on the inner chest. You will need access to some standard gym machines to perform all the exercises listed, but we also include some free weight exercises and dumbbells.

Perform three sets of eight to 12 reps per exercise. Choose a weight that feels fatiguing between eight to 12 reps. If you can perform 12 or more reps, increase the weight. If you cannot perform eight repetitions, decrease the weight. Let's go!

Keep reading to learn more, and next, check out 5 Everyday Habits To Get Rid of Your 'Moobs' After 50, Expert Says.

1

Cable Chest Fly

cable chest fly exercise

The cable chest fly hits many of the chest muscles. However, focusing on the squeeze at the end when your hands come together and putting all your mind-muscle effort into your inner chest helps target these muscles.

To perform a cable chest fly, begin standing in front of a cable crossover machine, gripping a handle in each hand. Extend your arms out to each side, thumb-side toward the ceiling. Bring your hands together, keeping a slight, fixed bend in the elbow, as if you are hugging a tree. Squeeze at the end of the movement for maximal activation. Control your return to the starting position. Repeat for the target reps.

2

Close-Grip and Diamond Pushups

diamond pushups with close grip

Performing pushups with your hands close together shifts more of the resistance to the inner chest as well as the triceps. You can adjust your hands slightly inward from a standard pushup position, or bring them all the way together to make a diamond shape with your thumbs and pointer fingers with your hands on the floor. When lowering, your sternum should land roughly in the center of the hand-shaped diamond.

To perform close-grip pushups, begin in a pushup position with your hands adjusted inward to some degree. Lower your chest to the floor by bending your elbows and extending your shoulders. When your chest makes contact with the ground, press through the floor to return to the starting position. Repeat for the target reps.

RELATED: 3 Perfect At-Home Exercises To Build Muscle, Trainer Reveals

3

Parallel Dumbbell Bench Press

Dumbbell Bench Presses

Performing a dumbbell bench press with your hands closer together and your palms facing inward shifts the load more toward the inner chest.

To perform a parallel dumbbell press, begin lying on a bench with a dumbbell in each hand, held at your chest with your palms inward. Press the dumbbells up until your arms are locked out. Return to the starting position. Repeat for the target reps.

4

Pec Fly Machine

fitness man inner chest workout pec fly machine at gym

The pec fly machine is a great way to achieve a simple inner chest pump if you have one available. Again, focus on the final squeeze more than the wider portion. This may mean using less weight to ensure an entire range of motion with the end-range squeeze.

To perform pec flies, begin seated on a pec fly machine. Extend your arms to the side, and grip the handles with your palms facing forward, thumb-side up. Squeeze your hands and arms together to perform the repetition. Return to the starting position. Repeat for the target reps.

The post The Best Inner Chest Workout To Get Totally Ripped appeared first on Eat This Not That.


Eat This Not That

Popular posts from this blog

These 5 Grocery Items Are Cheaper Than Ever Right Now

The grocery industry has been facing major disruptions. The combined effects of the pandemic, climate change, and economic uncertainty over the past couple of years have culminated in a series of supply chain breakdowns. For the consumer, this means supply shortages , shipping delays , and temporary store closures are becoming more commonplace – and all of the added production cost to suppliers is driving up food prices . The U.S. Bureau of Labor Statistics' Consumer Price Index report for January 2022 was released on Feb. 9, and it tells the story of cost trends for every spending category over the past year. Now the numbers are in, and since January 2021, "food at home" spending has increased 7.4%. Consumers should use this number as a benchmark, Phil Lempert, the consumer behavior analyst and founder behind Supermarket Guru , told Eat This, Not That! "Anything that's substantially less [than the 7.4% increase] is a deal," said Lempert. "When you

lose weight No-exercise No-diet – super fast weight loss drink

To day in this post i will share with you A MAGICAL SLIMMING DRINK TO BURN FAT FAST .This Natural Drink to help SUPER FAST WEIGHT LOSS & also help to NO-EXERCISE NO-DIET WEIGHT LOSS FAST.

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw