Best INNER-CHEST EXERCISE: The Power of Chest Flys
Ever try to target your inner-chest in the gym and can’t find the right exercise?
TRY THIS!
When it comes to building an awe-inspiring inner chest, chest flys are the ultimate secret weapon. These targeted exercises isolate and engage those hard-to-reach inner chest muscles, igniting growth and unleashing a whole new level of definition.
Want to spice it up? Superset them with Incline Dumbbell Bench and you’re in for a great workout!
Push yourself to the limit performing 8-12 reps. If you reach 12, go up in weight 5-10 pounds. If you reach only 5,6,7 go down in weight until you fail at around 8,9,10,11… and discover the remarkable transformation that awaits. It's time to unleash your inner chest beast!
How to perform chest flys:
Lie flat on a bench with your feet firmly planted on the ground.
Hold a dumbbell in each hand or grasp the cable handles with an overhand grip.
Start with your arms extended above your chest, palms facing each other.
Lower your arms out to the sides in a wide arc, maintaining a slight bend in your elbows.
Keep lowering your arms until they are parallel to the ground or slightly below.
Contract your chest muscles to bring your arms back up to the starting position.
Repeat for the desired number of repetitions.
*(if on a machine, perform seated in upright position).
Benefits of chest flys for inner chest development:
Targeted stimulation: Chest flys effectively isolate and engage the inner chest muscles, stimulating growth and strength development in this specific area.
Greater range of motion: By performing chest flys, you experience a wider range of motion compared to pressing exercises, allowing for a deeper stretch and increased muscle activation.
Aesthetically pleasing results: Developing your inner chest muscles enhances the overall appearance of your chest, creating a fuller, more defined look.
MORE INNER-Chest exercises
Dips:
Enhancing Inner Chest Definition and Strength, Dips are a versatile bodyweight exercise that primarily targets the triceps and chest muscles, including the inner chest. By adjusting your body position, you can shift the focus onto the inner chest, amplifying the benefits of this exercise.
Benefits of dips for inner chest development:
Inner chest emphasis: By maintaining an upright posture and leaning forward slightly during dips, you increase the involvement of the inner chest muscles, enhancing their development.
Compound movement: Dips engage multiple muscle groups, including the chest, triceps, shoulders, and core, promoting overall strength and functional fitness.
Scalability: Dips can be modified to suit your fitness level, making them suitable for beginners and advanced trainees alike.
2. Incline Push-Ups:
Incline push-ups are a fantastic exercise for targeting the upper chest, shoulders, and, importantly, the inner chest. By elevating your hands, you shift the focus onto the upper portion of your pectoralis major, including the inner chest muscles.
Benefits of incline push-ups for inner chest development:
Inner chest activation: By performing incline push-ups, you specifically target the upper chest and inner chest muscles, aiding in their development and definition.
Increased stability and control: The inclined position of your body places a greater demand on your core and upper body stabilizer muscles, enhancing overall strength and control.
Accessibility: Incline push-ups can be modified to suit different fitness levels by adjusting the height of the elevated surface, making them accessible for beginners and challenging for advanced individuals.
To maximize the development of your inner chest muscles, incorporate the following exercises into your chest-focused workouts:
Chest flys
Perform 3 sets of 10-12 repetitions, focusing on a slow and controlled movement to maintain tension in the muscles.
Dips
Start with 3 sets of 8-10 repetitions, gradually increasing the intensity as you progress.
Incline push-ups
Begin with 3 sets of 12-15 repetitions, adjusting the incline based on your fitness level.
Remember, consistency and proper form are key to achieving your desired results. Alongside these exercises, ensure you maintain a balanced nutrition plan that supports muscle growth and recovery.
Stay Strong,
Coach Malek
