Best Inner Chest Workout for a Sculpted Upper Body

Cable flys are the cable variation of dumbbell flys and one of the best beginner inner chest exercises.

This exercise emphasizes the squeezing motion of the chest and allows you to work different angles of the chest safely.

Here’s how you do them:

1. Adjust the cable machine to your desired height and attach the handles to the cables.
2. Stand with one foot in front of the other and grab the handles with an overhand grip.
3. Take a step forward to create tension in the cables, and extend your arms in front of your body.
4. Bring your arms out to the sides in a wide arc, slightly bending your elbows and squeezing your chest.
5. Pause and squeeze your chest when your hands are in line with your shoulders.
6. Bring your hands back together in front of your body slowly, maintaining the bend in your elbows.
7. Repeat for the desired number of reps.

Keep your core engaged and your back straight throughout the exercise to prevent straining your lower back during the motion.

Related: Cable Rear Delt Fly 101 Guide

3. Dumbbell Bench Press

Some fitness influencers suggest doing the hammer squeeze press. But in my experience, the bench press is far better at recruiting your chest muscle fibers.

Here’s how you do this exercise:

1. Lie flat on a bench with your feet planted firmly on the ground and a dumbbell in each hand.
2. Bring the dumbbells close together, with your palms facing each other and your elbows bent at a 90-degree angle.
3. Press the dumbbells upward, extending your arms and keeping them close to your body.
4. Pause at the top of the movement, squeezing your pecs and making sure the dumbbells are directly above your chest.
5. Slowly lower the dumbbells back down to the starting position, keeping them close to your body and maintaining the 90-degree bend in your elbows.
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 works your pecs in a different range of motion compared to other exercises on this list.

While they target your lats, EMG data shows that they target your pecs more [1].

Here’s how to do them with good form:

1. Select a light-weight dumbbell (choosing something even moderately heavy could risk a shoulder injury).
2. Lie down on a flat bench with your feet firmly planted on the ground, keeping your knees bent at a 90-degree angle and your 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 back behind your head while keeping your arms straight (allow your rib cage to expand as you stretch your chest muscles and ensure the movement comes from your shoulder joint and not your elbows).
6. Engage your chest muscles, and reverse the motion by bringing the dumbbell back to the starting position above your chest.
7. Repeat for reps.

You can also perform these with a weight plate instead of a dumbbell.

5. Incline Barbell Press

The incline barbell press is particularly effective in building your upper chest.

So, it can help you build the inner section of your upper chest, giving it a more defined look.

Here’s how to do it with good form:

1. Set up an incline bench at a 30–45 degree angle (adjust the safety bars or have a spotter available).
2. Lie on the bench with your feet flat and firmly pressed against the ground and your head higher than your hips.
3. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
4. Unrack the barbell and bring it down to your chest, keeping your elbows close to your body.
5. Pause for a moment, and press the bar back up, extending your arms and squeezing your chest.
6. Pause at the top of the movement, still squeezing your chest (make sure the bar is directly above your chest).
7. Slowly lower the bar back down to your chest, keeping your elbows close to your body.
8. Repeat for reps.

Safety note: Be careful when choosing a weight for the incline press because it’s more challenging than the bench press. So have a spotter ready in case you plan to go heavy.

The decline barbell press builds your lower chest.

When combined with the incline press, it helps build a balanced physique that emphasizes your upper and lower inner chest.

Here’s how to do a decline bench press with good form:

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

Safety note: Compared to other bench presses, the decline barbell press puts you in a more awkward position to wiggle out if you’re in trouble. So always have a spotter if you plan to go heavy.

“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

The pectoral muscles consist of two groups: the pectoralis minor and the pectoralis major.

Here’s more information about what these muscles are and what they do:

• Pectoralis major: The pectoralis major is a large chest muscle consisting of two parts: the clavicular head (upper section of the chest) and the sternal head (lower chest). This chest muscle helps with shoulder flexion, adduction, and rotation.
• Pectoralis minor: This is a thin, triangular muscle that sits beneath the pectoralis major in the upper part of the chest. Its primary function is to move the scapula forward and backward.