{"id":58153,"date":"2024-01-04T21:58:19","date_gmt":"2024-01-04T21:58:19","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=58153"},"modified":"2024-01-04T21:58:19","modified_gmt":"2024-01-04T21:58:19","slug":"inner-chest-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/","title":{"rendered":"Blast Your Chest With a Powerful Inner Chest Workout\u00a0"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#How_do_I_work_the_inner_areas_of_my_chest\" >How do I work the inner areas of my chest?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#A_firm_closed_grip\" >A firm closed grip<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Progressive_overload\" >Progressive overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Mind-muscle_connection\" >Mind-muscle connection<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Practice_patience\" >Practice patience\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#T-Bench_Fly\" >T-Bench Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Dumbbell_Chest_Fly\" >Dumbbell Chest Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Squeeze_Press\" >Squeeze Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Single-Arm_Chest_Fly\" >Single-Arm Chest Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Half_Kneeling_Decline_Fly\" >Half Kneeling Decline Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Inner_Pec_Push-Up\" >Inner Pec Push-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Plate_Squeeze_Press\" >Plate Squeeze Press<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#How_can_I_target_my_inner_chest_at_home\" >How can I target my inner chest at home?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#DeclinePush-Ups\" >DeclinePush-Ups\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Inner_Chest_Push-Ups\" >Inner Chest Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Alternative_Bodyweight_Chest_Exercise_Bed_Sheet_Flies\" >Alternative Bodyweight Chest Exercise: Bed Sheet Flies<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Chest_Fly_Crossover\" >Chest Fly Crossover<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Staggered_Push-Ups\" >Staggered Push-Ups\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#_Do_diamond_push-ups_build_the_inner_chest\" >\u00a0Do diamond push-ups build the inner chest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#What_are_the_benefits_of_the_inner_chest\" >What are the benefits of the inner chest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#How_do_you_build_inner_chest_lines\" >How do you build inner chest lines?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Can_you_fix_bad_chest_genetics\" >Can you fix bad chest genetics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Why_is_my_chest_so_in\" >Why is my chest so in?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#Why_cant_I_feel_my_chest\" >Why can&#8217;t I feel my chest?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Create a definition in your pecs that everyone will notice. Boasting a nicely sculptured chest requires more than a few chest presses and hoisting of weights.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=inner_chest_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=inner_chest_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">You surely came here to learn efficient ways to hit your inner chest at the gym or at home. Wait, what the heck does inner chest mean?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The inner chest is made up of several different muscles that collectively we refer to as the pectoral muscles. If you want to train it, you should focus on whole-chest <a href=\"https:\/\/betterme.world\/articles\/fat-burning-exercises-for-men\/\">exercises<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many gymgoers are aware of the benefits of training the inner chest. You\u2019ll end up with a bigger, more aesthetic muscle definition, and a stronger chest. Sounds captivating, right?\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Attaining this desired physique is not as simple as it seems, it requires targeted <a href=\"https:\/\/betterme.world\/articles\/10-day-workout\/\">workouts<\/a> that focus on progressive overload of the pectoral muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re a newbie or an advanced gym goer, you know that sufficiently working the muscles with more loads and more reps is crucial for creating sculpted pecs. On top of that, your food choices play a crucial role in muscle development as well). Yet, I\u2019m not here to dive into nutrition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019m here to uncover how to blast your chest with a powerful inner chest workout. You may find some trainers to be skeptical about attaining aesthetically focused fitness goals at home. In reality, it doesn\u2019t matter the location of your workout, but your consistency, the mind-muscle connection, the right load, and the right movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is why I will share practical exercises on how to hit the inner chest at the gym and at home.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_do_I_work_the_inner_areas_of_my_chest\"><\/span><b>How do I work the inner areas of my chest?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Achieving defined pecs is a long but engaging process demanding power, patience, and consistency. Here are a few factors that will affect your success in creating a defined and sculpted chest<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">a firm closed grip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">progressive overload<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">mind-muscle connection<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">practice patience\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_firm_closed_grip\"><\/span><b>A firm closed grip<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your grip is crucial in completing safe and effective exercises that target the inner chest. Be sure to always wrap your thumb around the handle for a firm, strong grip. False grips (grips where your thumb does not fully wrap around the handle) are less stable and less safe due to an increased risk of the weight slipping out of your hands. Avoid using a false grip for all exercises completed overhead.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progressive_overload\"><\/span><b>Progressive overload<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Challenging yourself with bigger loads will help put enough stress on the muscles to stimulate muscle growth during recovery from your workout. The load, or intensity, of your workout, can be increased in several ways including increasing weights, increasing sets or reps, and\/or adjusting the tempo of an exercise. Besides, adding weights is vital for gaining muscle (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-and-muscle-gain\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mind-muscle_connection\"><\/span><b>Mind-muscle connection<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Without sounding vague, here\u2019s a simple explanation. A mind-muscle connection requires you to feel the muscle work through its full range of motion, instead of focusing purely on moving big weights quickly. It\u2019s about slowing down the movement, focusing on proper form, and focusing on the chest contraction. You feel how your muscles are working and help create more time under tension. If you feel nothing, then you\u2019re probably failing in the technique.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Practice_patience\"><\/span><b>Practice patience\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Growing muscle takes a lot of time and patience. You might see visible changes within the first two months but the real results come after at least one year of training under your belt.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Okay, now you\u2019re ready to dive into the top 7 exercises for the inner chest. I will start with the <\/span><span style=\"font-weight: 400;\">inner chest workout at the gym and in the next segment, I will switch to the <\/span><b><a href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/\">Chest Workout At Home<\/a>.\u00a0<\/b><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=inner_chest_workout\">Try using the app <\/a> and see for yourself!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"T-Bench_Fly\"><\/span><b>T-Bench Fly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The fly takes a crucial movement \u2014adduction\u2014and adds resistance. The standard dumbbell chest fly is a more tender option. That said, this variation allows you to use heavier weights while keeping your joints safe, which is a key to increasing gains.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Do It:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set up on a flat weight bench, and rest your shoulders on the pad to form a &#8216;T&#8217; shape, holding a pair of dumbbells.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive your shoulders into the bench, and lift your torso squeezing your glutes and abs. Form a straight line with your body from shoulders to knees with your feet flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the dumbbells straight up and shift them to a neutral position with palms facing each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weight down with open elbows, taking 3 to 4 seconds. Pause briefly on the bench.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your chest to return the weights back to the original position.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=inner_chest_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/20.png\" alt=\"inner chest workout\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=inner_chest_workout\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Chest_Fly\"><\/span><b>Dumbbell Chest Fly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Being a part of the <\/span><a href=\"https:\/\/betterme.world\/articles\/chest-superset-workout\/\"><b>Chest Superset Workout<\/b><\/a> <span style=\"font-weight: 400;\">flys are the most basic exercise for arms to midline motion, and this is another variation of the movement.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Do It:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself lying on the bench\u2014 dial in your shoulders, engage your core and glutes, and keep your feet securely on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells straight up. Raise the dumbbells firmly above your chest, and hold for 1-2 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arms extended, with a slight bend in the elbow, open your arms lowering the weights down towards the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders engaged on the bench and only move at the shoulder joint. Descend until you feel a stretch to your chest muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your chest to return the weight to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid touching the bells at the top. Instead, keep some space between them, and focus on squeezing your pecs as much as you can.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squeeze_Press\"><\/span><b>Squeeze Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The squeeze press, also called the Hex Press (likely because it\u2019s easier to perform this move with hex dumbbells), you should squeeze the dumbbells together as hard as possible during every single rep, holding tension on the inner chest.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Do It:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie back on the bench with dumbbells in your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze the weights together on your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the loads straight up slowly, maintaining the tension between the weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position.\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single-Arm_Chest_Fly\"><\/span><b>Single-Arm Chest Fly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is super effective at increasing hypertrophy, and muscular endurance. Plus, it doesn\u2019t put a lot of stress on the shoulder joints that a chest fly with a dumbbell would.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This version of the movement is perfect for the <\/span><span style=\"font-weight: 400;\">upper inner chest workout,<\/span> <span style=\"font-weight: 400;\">as it emphasizes<\/span><span style=\"font-weight: 400;\"> the upper inner pec region. Still, this emphasis brings the resistance further across the body and past the midline, which extends the range of motion in the inner pec.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Do It:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the handle of a cable machine or resistance band that is fastened to a secure object.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put yourself in an athletic, standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create tension by keeping your glutes and abs engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your chest while abducting your arm from extended out from your side to the midline of your torso. Pause for a few seconds and release back to starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After the countdown reps, perform five to six standard fly reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the other arm.<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/thigh-workouts\/\"><i>Thigh Workout Guide: 7 Effective Exercises for Building Leg Strength<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Half_Kneeling_Decline_Fly\"><\/span><b>Half Kneeling Decline Fly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Jazz up your single-arm flywork by getting on your knees. This will add more movements and <a href=\"https:\/\/betterme.world\/articles\/30-day-fat-burning-challenge\/\">challenge<\/a> your core.<\/span> <span style=\"font-weight: 400;\">As a part of the <\/span><span style=\"font-weight: 400;\">lower chest workout, this exercise will benefit <\/span><span style=\"font-weight: 400;\">your lower chest and obliques.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Do It:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a half-kneeling position with a cable machine positioned in its lowest setting near the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the handle starting with your hand low and with a squeezed chest perform a fly rep from your hip across towards your opposite shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release back to starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest and shoulders square throughout the movement by resisting the rotational force with your pecs and core.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Inner_Pec_Push-Up\"><\/span><b>Inner Pec Push-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This specific type of push-up will target your inner pecs.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Do It:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a tall plank position with hands and toes on the floor, body in a straight line<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move hands close together on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flex the inner pecs when lowering down and then return to the starting position with a forceful contraction.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plate_Squeeze_Press\"><\/span><b>Plate Squeeze Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For this exercise, you\u2019ll need a weight plate to get a good squeeze.<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to Do It:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a 10 to 45-pound weight plate and squeeze it with an open palm in the center.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It\u2019s recommended to hook your fingers in the hole since it\u2019s a metal plate you\u2019re most likely to have sweaty palms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the plate in front of your chest, pressing it away from yourself. Perform this movement with slow, controlled pacing. Then slowly move it back to your chest, and repeat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strive for a high number of reps and keep tension in your pecs throughout.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_can_I_target_my_inner_chest_at_home\"><\/span><b>How can I target my inner chest at home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hitting the inner chest is also possible at home. You can build an impressive-looking chest without special equipment by incorporating bodyweight exercises. To do this, your job is to stay motivated, and creative, and focus on the work in your chest muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019m presenting to you the key 5 exercises that target not only your inner chest but various chest regions aiming to shape up your upper body physique.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"DeclinePush-Ups\"><\/span><b>DeclinePush-Ups\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The decline push-up is a variation of the regular push-up, as your lower body will be placed on an elevated surface. The higher the surface, the more difficult it will be to perform the push-up.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Here\u2019s how you do it:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet on the bench or another elevated surface, approximately 12-24 inches off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put your hands on the floor shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, glutes, and quads.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">By bending your elbows, lower your chest to the floor, keeping your back and neck straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push into the floor to return to the starting position, extending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 2 to 4 sets of 8 to 20 repetitions.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Inner_Chest_Push-Ups\"><\/span><b>Inner Chest Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This push-up variation will mostly target your inner chest, as you\u2019ll keep one of your arms on the elevated surfaces and then press to push.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Here\u2019s how you do it:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in the standard push-up position and place your right arm on the elevated surface (for example, a pile of books).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the push-up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While pressing up, rotate your body towards that elevated arm which will enable your arm to move across your body to a greater degree. This consequently, will activate your inner chest better.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Beginners can perform this training on their knees.\u00a0<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=inner_chest_workout\">change your life for the better! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Alternative_Bodyweight_Chest_Exercise_Bed_Sheet_Flies\"><\/span><b>Alternative Bodyweight Chest Exercise: Bed Sheet Flies<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Interestingly, your cozy sheets can have versatile purposes, one of them is reaping your chest muscles. All you need to do is tie two knots together and throw them over the door.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then wrap the bedsheets around your hands and perform the fly movement.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Here\u2019s how you do it:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread your arms out while letting your body fall forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your arms back inward by squeezing that chest to get in the original position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=inner_chest_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/71.png\" alt=\"inner chest workout\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chest_Fly_Crossover\"><\/span><b>Chest Fly Crossover<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another effective home chest workout with no equipment.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Here\u2019s how you do it:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall on your knees with your torso upright. Lift your fists until your elbows are at 90 degrees. Engage your core and retract your scapulars to pull shoulder blades back together.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly push your fists forward and exhale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms across your body to perform a crossover where your right and left arms move toward each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your chest at the end position for 2-3 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale gently returning to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement for 40 seconds.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Staggered_Push-Ups\"><\/span><b>Staggered Push-Ups\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An advanced variation of push-up is where you place one of your hands behind the other. If it feels too difficult, perform this exercise on your knees.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Here\u2019s how you do it:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a staggered push-up position by placing your right hand 6 inches in front and your left hand is 6 inches behind.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your legs are straight, your feet are kept together, and your core, and glutes are tight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and descend to the bottom of the push-up position until your elbows are at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up back and exhale, returning to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 5-10 reps and switch hand positions so that your left hand is 6 inches forward, and your right hand is now 6 inches behind.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the same number of reps on the second switch.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This inner chest workout home routine will train your inner chest to a meaningful degree.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"_Do_diamond_push-ups_build_the_inner_chest\"><\/span><b>\u00a0Do diamond push-ups build the inner chest?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Inner chest workout push-ups engage your whole body working several muscle groups (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/rise-push-ups-classic-exercise-can-motivate-get-stronger-2019021810165\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span> <span style=\"font-weight: 400;\">Diamond push-ups, also known as triangle push-ups are an advanced variation of a classic version.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This training engages multiple muscle groups across your upper and lower body. <\/span><span style=\"font-weight: 400;\">With proper form, diamond push-ups activate chest muscles like the pectoralis major, shoulder muscles, and leg muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Diamond push-ups are vital for your core and stability. The best part about this exercise is that it doesn\u2019t require any equipment, which makes it an ideal home exercise.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>Check out the proper technique of diamond push-ups:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in the push-up position. Keep your hands slightly narrower than your shoulders. Connect your thumbs and index fingers in the diamond shape.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and pull your chest toward your hands, keeping your elbows close to the torso. Retract your shoulder blades as you lower to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a second at the bottom of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and move upward by squeezing your chest and straightening your elbows. Protract your shoulder blades as you push to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement for 30-40 seconds, or as much as you can.\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_are_the_benefits_of_the_inner_chest\"><\/span><b>What are the benefits of the inner chest?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are two benefits you can achieve while training your inner chest. The first applies to the sculpted physique as you will end up with increased muscle size and improved muscle definition.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both avid gym goers and newbies can expect to induce hypertrophy in the upper body with these inner chest exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Along with the aesthetic benefits, your next advantage is increased strength. The mentioned types of movements aiming at the inner chest are valuable for your heavy pressing movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Addressing fly-style movements will help you to push more weight with these <a href=\"https:\/\/betterme.world\/articles\/types-of-exercise\/\">types of exercises<\/a>, ultimately making you stronger and striving for more loads.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/flat-tummy-workouts\/\"><i>Your Flat Tummy Workouts Just Got Better With This Guide<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=inner_chest_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/24.png\" alt=\"inner chest workout\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_build_inner_chest_lines\"><\/span><strong>How do you build inner chest lines?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The most effective way to build your inner chest lines is to incorporate the inner chest exercises. Some of them require professional equipment while others are suitable for the home workout routine. Your main task here is to stay consistent, add more weight, and ensure your chest muscles are fully engaged. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_fix_bad_chest_genetics\"><\/span><strong>Can you fix bad chest genetics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Certainly, you can\u2019t fully fix your bad chest genetics, but with the proper diet and specific exercises, you\u2019re going to develop and enhance your chest muscles. By doing this, you\u2019ll promote their appearance and strength.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_is_my_chest_so_in\"><\/span><strong>Why is my chest so in?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Tightness in your chest can be a consequence of different health problems. They may include anxiety, infection, injury, muscle weakness, lung conditions, or digestive issues. Feeling discomfort in your chest is not okay. That said, you need to consult a doctor to unveil the reasons for this feeling and obtain the right treatment. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_cant_I_feel_my_chest\"><\/span><strong>Why can&#8217;t I feel my chest?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The most common reason for people not to feel their chest while doing chest workouts is the wrong technique. A lot of men and women neglect the correlation between strength and muscle size. You must focus on the proper squeezing to make your chest training effective. Additionally, whether you\u2019re a bodybuilder or desire to carve your pecs for an overall physique, a generous warm-up is a big must before your workout routine. <\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=inner_chest_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=inner_chest_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">I hope you have a clearer idea of how to blast your chest with a powerful inner chest workout. You\u2019ve learned about the award-winning gym and home exercises for your inner chest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On top of that, you\u2019ve become aware of the benefits of a well-trained inner chest: a larger muscle size, a vivid muscle definition, and stronger muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While committing to inner chest training, be sure to feel the work of your chest muscles. If you feel nothing, there is a great chance you are performing it the wrong way.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, proper technique, consistency, and patience are your keys to stronger, sculpted pecs.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Create a definition in your pecs that everyone will notice. Boasting a nicely sculptured chest requires more than a few chest presses and hoisting of weights.\u00a0 You surely came here to learn efficient ways to hit your inner chest at the gym or at home. Wait, what the heck does inner chest mean? The inner [&hellip;]<\/p>\n","protected":false},"author":53,"featured_media":58160,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[143,6],"tags":[],"coauthors":[171,215],"class_list":["post-58153","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chest-workouts","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Blast Your Chest With a Powerful Inner Chest Workout\u00a0 - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you willing to attain more sculptured pecs? Unravel the efficient ways to blast your chest with a powerful \u2605 INNER CHEST WORKOUT \u27a4.\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Blast Your Chest With a Powerful Inner Chest Workout\u00a0\" \/>\n<meta property=\"og:description\" content=\"Are you willing to attain more sculptured pecs? Unravel the efficient ways to blast your chest with a powerful \u2605 INNER CHEST WORKOUT \u27a4.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_1736509772-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv, Hollee Mohni, RD, CPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv, Hollee Mohni, RD, CPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/\"},\"author\":{\"name\":\"Nataliia Lutsiv\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/35657e0a93c98148893952254a524273\"},\"headline\":\"Blast Your Chest With a Powerful Inner Chest Workout\u00a0\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/\"},\"wordCount\":2624,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/inner-chest-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/shutterstock_1736509772-scaled.jpg\",\"articleSection\":[\"Chest Workouts\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Create a definition in your pecs that everyone will notice. Boasting a nicely sculptured chest requires more than a few chest presses and hoisting of weights.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=inner_chest_workout\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You surely came here to learn efficient ways to hit your inner chest at the gym or at home. 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