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These Exercises Build a Ripped Inner Chest

Dumbbell Squeeze Press

Lay on a level surface with two dumbbells over your chest, palms facing each other. Pinch elbows. Contract your inner chest to reset the dumbbells.

Cable crossovers

Stand inside a high-cable machine. Step forward and cross your arms. Return gently, keeping your chest firm.

Push-Up with Hands Close

 Perform a push-up with your hands closer together, exactly below your sternum. Push-ups with elbows in. This version emphasizes inner chest.


Chest Dips

Chest dip station. Bend your elbows to parallel your upper arms between the bars. Elbow inward targets inside chest.

Incline Dumbbell Squeeze Fly

Hold dumbbells over your chest with hands facing each other. Squeeze the weights together and lower them in a broad arc. Controlledly return.

Inward Cable Fly

Stand with one foot forward to support the wires at chest height. Hold one handle in each hand. Focus on the inner chest contraction. Return gently.

Wide Grip Barbell Bench Press

Lie on a flat bench and grip the barbell with hands wider than shoulder-width. Lower the barbell to mid-chest with elbows inward. Controlledly increase the barbell.

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