Inner Chest Workout

Inner Chest Workout

Bodybuilders and even just fitness enthusiasts are always trying to build more muscle in their chest.  A well-defined chest looks good and from the first day you start working out at the gym guys are going to target these muscle groups.  Most of the time when you are trying to “build your pecs” you are only working the big muscle at the front of the chest or the pectoralis major while completely ignoring an inner chest workout.  You need to work both your inner and outer chest muscles to get that chiseled look that you want.

Working with a Trainer

Working with a personal trainer can help, they can put together an  exercise routine that will work all the muscles in your chest.  Here are some of the exercises they may get you to do to help you build you inner chest muscles.

Dumbbell Flies

Grab one of the weight benches and lie flat on your back with your arms extended and your elbows bent just a little bit.  You want to use slow and controlled movements to bring the dumbbells together above the middle of your chest.  While you are lifting the weights make sure that you are contracting your pectorals muscles.  Hold the weight at the top for a moment and move them slowly back down to the starting position.  Do a couple of sets of 8-10 reps, try the exercise flat or with the bench inclined.

Cable Crossovers

Grab one of the bigger machines with two cable stations, any half decent gym should have at least one.  Put one foot in front of the other, it takes the pressure off your lower back, make sure you stand where the cables are slightly in front of you.  Bend your body forward to contract your pecs, grab the handles and pull them down to your waist level.  Always make sure your pecs are contracting.  Do a couple of sets with 8-10 reps each.  Here is a look at how to do cable crossovers properly.

Close Grip Barbell Press

This is pretty much the same exercise as a standard bench press, the only difference is that you move your hands closer to the center of the bar and your hands should be touching.  The close grip forces you to use your inner chest muscles rather than your external pecs or your arms.  Again do a couple of sets of 8-10 reps each.

If you want that chiseled chest that looks so good then you are going to have to work your inner chest muscles every bit as much as your outer pecs.

Total Body Workout For Beginners

Total Body Workout For Beginners

If you are trying to get into shape after being out of the gym for a while, then you might want to start with a total body workout for beginners.  You can work all of the major muscle groups in your body before you advance to working specific areas.  This type of workout is simple and they are easier for beginners to handle.  You can get your workout in in a shorter period of time.  Let’s take a look at what exercises can give you a total body workout.

Starting Out

While you are working your entire body you are going to start with one muscle group at a time, like your arms or legs.  Once you have built up some endurance then you can move on to using two muscle groups at once.  You need to get a workout in at least a couple of times per week in order to build muscle while getting sufficient rest at the same time.

The Workout

Since you are still a beginner and you want a total body workout, the workout will focus only on four major muscle groups, chest, back, shoulders and your legs.  These exercises will strengthen both then big muscles in your body along with the smaller muscles.  There are 8 different exercises but when you are first starting out, you need to only complete 4 of them, or one from each muscle group.  Vary your workouts as much as you can and eventually work your way up to doing all 8 of the exercises.  Don’t forget to warm up and cool down afterwards.

Chest Exercises

Do either a flat bench press or incline bench press with 3 sets of 8-12 reps and a 30 second rest period in between sets.

Back Exercises

You can do either dumbbell bent over rows or pull ups (they can be assisted) again with 3 sets of 8-12 reps and a 30 second rest period in between sets.

Shoulder Exercises

To work your shoulders you can do a seated military press or upright rows and do 3 sets of 8-12 reps and a 30 second rest period in between sets.

Leg Exercises

You don’t need equipment to work your legs you can do squats or hop on a machine for leg presses and do 3 sets of 8-12 reps and a 30 second rest period in between sets.

That is pretty much all there is to it, it’s enough to get you started.  You may have to play around with the weights to find a weight that you’re comfortable with, don’t overdo it.  As your fitness level improves you can start adding in other exercises.