The inner chest area can be difficult to isolate and build, but it’s not impossible with the right movements and technique. Following the right training plan when you hit your favorite gyms in Brentwood can help you build strength, size, and definition in this tricky area. Here are some exercises to train your pectoral muscles and inner chest.
Dumbbell Chest Fly
This is a classic movement and has been a staple in weightlifting routines for generations. That’s because it’s effective! You’ll need to have a strong position on the bench, keeping your core and glutes engaged.
With your feet firmly planted on the floor, press your dumbbells straight up. They should be above your chest at the top of the lift. Next, lower the weights to your sides. Keep your elbows bent slightly. You should only move your shoulder joint, keeping your shoulders engaged. Stop when you feel a slight stretch in your chest. This is the bottom of the movement. Fly the weight back up to the starting position by squeezing your chest. Don’t go overboard on the weight, and instead focus on smooth, controlled movements for maximum effect.
Plate Squeeze Press
This movement might not seem super challenging, but you’ll start to feel the burn after just a few reps. Head to your favorite gyms in Fairfield and take two plates off the rack. They don’t need to be heavy. Even just 10-pound plates work well. The key is to squeeze them together with open palms during this exercise, which helps work your inner chest along with your forearms.
Kneel down and press the plates together. Keep your abs tight and press outwards, like you’re doing a close-grip bench press, for two reps. Then, slightly angle your forearms upward and do another two reps. Do three or four pairs of reps for three sets.
Incline Bench Press
The incline bench press works your shoulders, triceps, and, importantly, your upper chest. Set the bench so it’s inclined between 30 and 45 degrees. This helps shift the focus from the middle and lower chest to the upper chest.
After that, it’s a fairly basic bench press, with your hands slightly wider than shoulder-width apart on the barbell. Lift it off the rack, keep your elbows tucked in as you lower it slowly to your chest, and extend it back to the starting position. You can also do this movement with dumbbells.
Bear Plank Chest Press
The bear plank chest press can be done with resistance bands or a cable machine at one of the best gyms in Modesto, Sacramento, Salinas, or across California.
Start in the bear plank position, knees slightly off the ground. This already creates tension in your core, glutes, and quads, and this exercise is a lesson in total body tension. Keep your hips and shoulders square. Alternate presses, shifting one arm to your torso and back. Your body will provide the stability needed to keep you up. Your abs will really have to fire, and you should feel the movement in your chest. Do three sets of eight to 10 reps per side.
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