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.
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.
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.