Build a Ripped Inner Chest With These Exercises

The fly adds resistance to the crucial motion of adduction that we have already noted. However, although being a good alternative (you'll see it listed below, after all), the typical dumbbell chest fly exercise has certain drawbacks. These issues are lessened by this variation, which also enables you to lift bigger weights while protecting your joints, which should result in better results.

The Best Inner Chest Exercises T-Bench Fly

After the bench press, this exercise may be the most popular for developing the inner chest muscles because it is a surefire way to train the adduction required for their development. For this exercise, you'll need a tall cable machine, or at the very least, a double resistance band set-up.

Cable Fly

By flipping your push, you can use a cable machine or banded exercise to chisel your pecs. To maintain balance, you'll need to use your core, lower back muscles, and glutes. Then, you'll use the presses to chisel your pecs.

Bear Plank Chest Press

You're probably already familiar with this particular form of the fly, which is the most fundamental exercise for that arms to midline action. There are a few things to bear in mind in order to optimize the effect on the inner chest.

Dumbbell Chest Fly

This difficult finisher challenges you to maintain the correct torso alignment in order to keep the attention on the chest. This workout is best done in a gym because you'll need a set of cable machines or a pair of resistance bands for it.

Ground Pound Alternating Press

With one minor modification, the squeeze press resembles a dumbbell bench press: the dumbbells are maintained in contact with one another the entire time. The action is sometimes referred to as the "Hex Press" (possibly because it is most effective with hex dumbbells), and you should squeeze the dumbbells as tightly as you can during each rep, keeping tension in your inner chest.

Squeeze Press

With bands, you may adjust the resistance to fit your strength curve throughout the whole range of motion. In other words, the bands maintain stress on your inner chest at the top of the rep when you normally wouldn't feel it because they are most resistant when you're at your strongest (when the band is completely extended at the peak of a dumbbell fly, when you're close to full extension).

Dumbbell Fly with Band Resistance

By taking a knee and including extra movement and components that challenge your core, you may change up your single-arm fly workout. Your efforts will also benefit your lower chest and obliques.

Stance Switch Kneeling Fly

Finally, thanks to master trainer Jeff Cavaliere, MSPT, CSCS, you'll go down on the floor for another push-up variant using a band. Not only are you performing the pressing aspect of the workout, but you are also including the crucial cross-body movement that was previously discussed.

Cross Body Pushup with Band