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<!DOCTYPE html><html lang="en-US"><head><meta charset="utf-8"/><meta name="viewport" content="width=device-width, initial-scale=1.0"/><link rel="canonical" href="https://www.menshealth.com/fitness/a42037582/best-inner-chest-exercises/"/><meta name="X-UA-Compatible" http-equiv="X-UA-Compatible" content="IE=edge,chrom=1"/><meta name="msapplication-tap-highlight" content="no"/><title>5 Inner Chest Exercises That Will Build Muscle Definition</title><meta name="title" content="5 Inner Chest Exercises That Will Build Muscle Definition"/><meta name="description" content="These five inner chest exercises ask that you skip the heavy weights to focus on muscle definition to achieve one of the most sought-after aesthetic goals. 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You may think that the key to chest training is having a big"/><meta name="sailthru.tags" content="fitness,Fitness,muscle-musts,MUSCLE MUSTS,chest-workout-videos,Chisel Out Your Chest,Men's Health-US"/><meta name="sailthru.date" content="2022-11-22 18:48:00"/><meta name="sailthru.socialtitle" content="5 Exercises That Will Hammer Your Inner Chest"/><meta name="sailthru.contenttype" content="standard-article"/><meta id="m1" name="m1" itemprop="cssSelector " content=".content-hed"/><meta id="m2" name="m2" itemprop="cssSelector" content=".content-dek p"/><link href="/" itemscope itemtype="http://schema.org/SpeakableSpecification" itemref="m1 m2"/><link rel="prefetch" href="https://hips.hearstapps.com/vidthumb/d7dd47ca-dd23-40e6-b3f1-086d6179d6bd/thumb_1920x1080_00002_1669067250_7131.jpg?crop=1xw:1xh;center,top&resize=640:*" as="image"/><link rel="preload" as="image" 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aesthetically complete physique than just lifting heavy weight and bombarding your chest with bench press reps. This is especially true when it comes to developing muscle definition and hypertrophy, along with strength. You may think that the key to chest training is having a big bench, but you're spending too much time and energy in the wrong place if you neglect accessory moves that target how the pectoralis muscles actually work. Your aesthetic goals will be better served spending time on bettering your mind-muscle connection, according to Men's Health fitness director Ebenezer Samuel, C.S.C.S., and celebrity trainer and MH Advisory Board member Don Saladino. In this case, convergence—moving weight to or past the centerline of your body (adduction)—is key to getting that well-defined chest.“The bench press is important for strength development,” Saladino says, “but I also believe that after a period of time, you don't really gain that mind-muscle connection from just staying with that same movement over and over and over, you don't really get to experience what it feels like to do a movement with convergence.\"You don’t have to ditch the bench presses. But if your goal is that ripped inner chest look, you'll need to add a few more moves to your training. Here are five of the best complementary chest exercises for your routine that can help complete that aesthetic upper body look. 5 Best Inner Chest ExercisesSqueeze Plate Press2 sets of 10 repsThe squeeze plate press is a solid simulation of a bodybuilder’s posing routine, tightly pressing a light plate as if you’re trying to crush it between your palms. Because a light load is all it takes to create heavy tension, the squeeze plate press is oftentimes an underrated and underutilized exercise. And that is far from true. By extending your arms while squeezing the inner chest, you’ll be creating enough tension to fatigue in as little as two reps. “It's less about the load here, it's more about the isometric tension that you're creating with just your body,” Samuel says. “It works really well for beginners because it's not about load… the moment you’re dragging your hands together, you’re learning how I'm dragging my hands together for this. I'm learning how to create that contraction.\"Single-Arm Cable Fly 3 to 4 sets of 8 to 10 reps per armHere’s a unique mind-muscle masterpiece move that creates tons of tension at the midline, a major difference from your traditional pressing movements. However, by making this a unilateral movement as opposed to the standard fly, you can actually extend beyond the midline, thereby extending the range of motion. One common mistake, however, with the cable fly is a tendency to bend too much at the elbow. Instead, focus on keeping the arm long throughout the movement, which will keep tension on your chest. Hex Close-Grip Press3 to 4 sets of 10 to 12 repsPick up the intensity with a more advanced move (that might pose a challenge for anyone with limited shoulder mobility). This close-grip press is a great exercise for getting a good chest squeeze with each rep. It’s essentially a squeeze press but using a heavier load—but not too much weight that would force you to sacrifice your squeeze at the top. The focus with the hex press is to now have the load pressed in front, but with the dumbbells held tight together in a neutral position (palms facing each other). You still want to focus on creating and maintaining tension. Slow and controlled is the way to go toward building a fuller chest, while at the same time working your shoulder and triceps as well. Machine Chest Press3 sets of 12 to 15 repsThe machine press is another exercise that gets a bum rap among the functional fitness crowd, but certain variations provide plenty of muscle-building and shaping bang for your buck. We mentioned earlier the importance of pressing with convergence, or focusing on moving the weight closer to the midline to add tension. Machines such as a Hammer Strength press or similar models allow you to press while creating more tension toward the midline. Another machine benefit is that, unlike dumbbells, you don’t have to focus on stability toward the end of a taxing training session, but still be able to work on the much-needed muscle contraction. Banded Dumbbell Press3 to 4 sets of 8 to 10 repsBy adding a resistance band, we add a twist—and even more tension—to this traditional chest-building staple. It’s best to go lighter with the band; a light to moderate tension band is more than plenty to add more stress to your squeeze after each rep. The goal is not to move heavy weight, per se, but moving in a slow, controlled manner to hit that inner chest. “When it comes to training to training your inner chest and attacking your chest, [it’s okay to] back down on the weight a little bit,” Samuel says. “Let's own the contraction and the five exercises we've given you, you have no choice but to back down the weight to dominate the contraction, and that's gonna get you the inner chest that you want.\" Want more essential exercises for your most important muscle groups? Check out all of our Muscle Musts.","wordCount":881,"articleSection":"Fitness","image":[{"@type":"ImageObject","height":1200,"thumbnail":"https://hips.hearstapps.com/hmg-prod/images/bodybuild-royalty-free-image-1669140177.jpg?crop=0.668xw:1.00xh;0.216xw,0&resize=100:*","url":"https://hips.hearstapps.com/hmg-prod/images/bodybuild-royalty-free-image-1669140177.jpg?crop=0.668xw:1.00xh;0.216xw,0&resize=1200:*","width":1200},{"@type":"ImageObject","height":900,"thumbnail":"https://hips.hearstapps.com/hmg-prod/images/bodybuild-royalty-free-image-1669140177.jpg?crop=0.668xw:1.00xh;0.216xw,0&resize=100:*","url":"https://hips.hearstapps.com/hmg-prod/images/bodybuild-royalty-free-image-1669140177.jpg?crop=0.88973xw:1xh;center,top&resize=1200:*","width":1200},{"@type":"ImageObject","height":675,"thumbnail":"https://hips.hearstapps.com/hmg-prod/images/bodybuild-royalty-free-image-1669140177.jpg?crop=0.668xw:1.00xh;0.216xw,0&resize=100:*","url":"https://hips.hearstapps.com/hmg-prod/images/bodybuild-royalty-free-image-1669140177.jpg?crop=1xw:0.84296xh;center,top&resize=1200:*","width":1200}],"mainEntityOfPage":{"@id":"https://www.menshealth.com/fitness/a42037582/best-inner-chest-exercises/","@type":"WebPage"},"publisher":{"@type":"NewsMediaOrganization","name":"Men's Health","sameAs":["https://twitter.com/menshealthmag","https://www.tiktok.com/@menshealthmag","https://www.youtube.com/user/MensHealthMag/","https://www.facebook.com/MensHealth","https://www.instagram.com/menshealthmag/","https://www.pinterest.com/menshealthmag/"],"logo":{"@type":"ImageObject","url":"https://www.menshealth.com/_assets/design-tokens/menshealth/static/images/logos/logo-jsonld.94800b1.png","width":312,"height":60},"parentOrganization":{"@type":"NewsMediaOrganization","name":"Hearst Corporation"}},"keywords":["content-type: How-to & Service","locale: US","displayType: standard article"],"url":"https://www.menshealth.com/fitness/a42037582/best-inner-chest-exercises/","isBasedOn":"https://www.menshealth.com/fitness/a42037582/best-inner-chest-exercises/","isAccessibleForFree":"False","hasPart":[{"@type":"WebPageElement","isAccessibleForFree":"False","cssSelector":".content-container"}],"video":{"@type":"VideoObject","contentUrl":"https://streaming.hearstdigitalstudios.com/d7dd47ca-dd23-40e6-b3f1-086d6179d6bd/video_rover_16x9_1080p_hd_1669067250_77151.mp4","description":"Best Workouts To Build Inner Chest Muscles | Men’s Health Muscle","duration":"PT10M53S","embedUrl":"https://glimmer.hearstapps.com/amp.html?embedId=7d053e11-4f9b-47af-a4a6-22e26deb144a","name":"Best Workouts To Build Inner Chest Muscles | Men’s Health Muscle","thumbnailUrl":"https://hips.hearstapps.com/hmg-prod/images/bodybuild-royalty-free-image-1669140177.jpg?crop=1xw:0.84296xh;center,top","uploadDate":"2022-11-22T17:34:53.082683Z","transcript":"(high energy music) - When it comes down to building an aesthetic physique, you want a big chest, but it's not all you really want. Very quietly. I think just about every guy doesn't just want that big chest but they want that perfect inner chest, right? I mean you have it right now. - It's what separates the men from the boys because a lot of newbies out there who are just beginning training, they do not have that mind muscle connection. A lot of 'em are jumping on the bench press and I know the bench press is important it's important for strength development, but I also believe that after a period of time, you don't really gain that mind muscle connection from just staying with that same movement over and over and over. You don't really get to experience what it feels like to do a movement with convergence which is where you're bringing that weight to that center line of the body or even beyond. So when you start experiencing these different movements, you start realizing out there that wow like I felt that a little bit differently. - I think the thing people miss with the bench press is the actual function of what our pectoralis is supposed to do. Our chest's actual job is abduction. It's the act of driving that arm forward. If you have that extra chest muscle and we've gone through that full contraction, it's gonna translate to more power on the bench press, more power in athletic activities too. And the best part of it is gonna look badass. - Doing that same movement over and over, turning around and focusing on some new movements, I think it's gonna give your body a little bit of a rest. You know, you might even get stronger from it too. - Exactly. You're gonna have to lighten up the weight for everything we're gonna show you because we wanna focus on the contraction, focus on what you're feeling as opposed to moving a whole ton of weight. It's gonna be all about time under tension and really understanding every piece of that contraction as we go through our top five. Number five on our list is a very, very lightweight move. It's gonna throw you for a little bit of a loop like that when we're really trying to attack in your chest that we want to think abduction and we wanna think time and retention and this is a great way to start to build feel. We're gonna go to something called the squeeze plate press and this is a move where it gets a bad rap because you're not moving any load, people are gonna say that the force curves are off and there's not enough tension. The load isn't the challenge, but it's all about mind muscle connection and what you're feeling. - I feel like bodybuilders do a great job of this and that's posing. So why do the bodybuilders pose? They pose to obviously get good at their skill which is posing 'cuz they have to do this on stage but they're also doing this for their conditioning. They're also posing to bring out hardness in the muscle. So when you take a squeeze plate press, you can start with a really light pair of plates. But all we're doing is we're taking these plates, we're trying to push our hands together, almost like posing but we're trying to create as much tension as possible and then while maintaining that position, we're going to extend our arms out while continuing to squeeze that inner chest, bringing it back in and back out. And after two reps, I'm feeling that heavily in my inner chest. - I could hear the strain in your voice from two and a halfs but it's less about the load here and it's more about the isometric tension that you're creating with just just your body. The thing with this too is that it works really well for beginners because it's not about, look the moment I'm driving my hands together like this. - That's a good point, yeah. I'm learning how to create that contraction. - It's a good point - This is a very, very good beginner exercise. You can throw it at the beginning of a workout. - [Don] I would say, you know one to two sets of maybe 10 repetitions. - 10 reps winds up being 30 to 40 seconds of time under tension. That's the sweet spot you want to be in. It's gonna handle so much. That's number five. - All right, so number four on our list A single arm cable fly past our midline, all right? And what do I love about this? Again, gaining that mind to muscle connection, having that level of tension where we're actually bringing that towards and actually beyond our midline, I think is a great way to really feel that contraction. Really feel the area of the body that we're trying to work which is the inner chest. It's way different than your traditional, you know, horizontal press. But we're gaining so much benefit from training throughout this range of motion. - All we're trying to do with this fly is squeeze out a little more abduction doing it single arm. That way we stay focused and build that mind muscle connection. It's crazy 'cuz just standing here - You feel it. - and working through the motion, I feel it because we're working to create that tension which is exactly what you've gotta do on this fly. Exactly. So you're thinking slow across, make sure to keep the arm lengthened. Don't let yourself get the too much bend in the elbow then we're not gonna get as much tension on our chest. Thing is to squeeze your shoulder blade hard and at the last moment, that's when you release your shoulder blade and finish out that squeeze. And that's how you're gonna get that really, really great chest squeeze. That's how we're gonna get the focus and that's why this is number four. But such a great mind muscle move - When you see that person who's got that well developed inner chest and they got that, those nice round pecks. I mean it sounds funny but it really is pleasing to to a look at. - It's, it's so true too. - We're laughing about it, but like, but you see a guy walk out with his shirt off and he's got well developed pecks, you're like, oh wow. Like look at this person. He puts the time in. - Number three on our list and now we're starting to pair that my muscle connection that we built on five and four with the little bit of load, we're gonna go to a move that I think is a little bit more advanced. You really wanna make sure that you have good shoulder health for this and that you can really find external rotation. We're gonna go to something called the hex press. This is a squeeze press. So now we have the load pressing out in front of us while we're still creating that nice tight tension via dumbbell. - We're laying down here. So this is gonna emulate the flat dumbbell press. It really is somewhat challenging because you can very easily start pressing the weight up. But to get full benefit from this, you want to incorporate a lot of what we've taught you from the squeeze press. So you're literally fighting the weight against each other, running in line towards the body and then you're pressing which is typically what we always do on a dumbbell press or a bench press. So, I really feel like that we're getting more bang for our buck here. Inner chest, we're also gonna be hitting the shoulders and the triceps a bunch 'cuz we are in so tight to the body. - So it should be slow, controlled reps. If you're loading up weight and you can pick up the exact same dumbbells, you can pick up when you're doing a standard dumbbell press, you're going too heavy and you're not earning that squeeze, which is key. - I love these movements right now because it's taking a lot of you out there who've had a difficult time developing a good full chest and now we're enabling you to learn how to contract that area of the body more efficiently. - I like this is a third or fourth exercise. Three sets of 10 to 12 quality reps. Focus on quality. You're gonna start to see the inner chest develop with the three motions. Let's hit the last two. - All right guys. Number two, in developing a strong inner chest a machine press with convergence. So what is convergence? That's allowing the machine or allowing any weight that we're using to come closer or come towards that midline while maintaining a level of tension. Now, machines have taken such a bad rap for so many years from a lot of you functional purists out there. But there is so much value to a machine. As we fatigue, there's so much benefit in creating hypertrophy. I just feel like this machine actually brings a little bit more bang for your buck. - Exactly. It it is key to find that right machine press because if you find the machine press where we're static and our arms are just going forward, that's just going to be your standard press and you're not gonna really hit that complete chest. But what we're looking for, like Don says anything where we're starting to get, we're still trying to hit that idea of abduction. - What that means is put your hands up. So as he's almost pressing in, he's almost pushing against my hand. That's what convergence is. So as he's pressing and pushing in, he's having, he's creating tension down that midline. - That same idea that we were doing on the squeeze press, on the hex press. But now we can go heavier. While we're moving that heavy load, instead of having to worry about all the stability, 'cuz we're doing it with dumbbells. When we find that perfect machine press, then we can really focus on the contraction. - I love to start with those traditional, you know, lifts whether it's the bench press or something that's required in a lot of neuromuscular coordination, a lot of balance and stability. And then as I'm fatiguing, developing a lot of lactic acid buildup. At that point, it becomes a little bit more of this cruise control approach where I can get on the machine. Now, I'm not saying it's doing the work for me but I don't have to worry about all that stability. I don't have to worry about all that balance and functionality. I'm still able to develop this high level of hypertrophy but safely and to be honest with you, more effectively. I feel like I can actually focus more on the muscle while I'm on that machine. - Exactly. Cause this is something you can hit for higher reps. You can do say three sets of 12 to 15. Fits in really really well at the end of the workout. And our ultimate move for inner chest, we wanted to find something that's gonna let us load because that's something we want to try to do aggressively and at the same time, allow us to attack that convergence moment. So our ultimate inner chest move does that. It is the banded dumbbell press. - Hey, listen, we don't want to go with a heavy set of bands here. - Yeah. - This is typically maybe an orange or the black bands which are super thin. It could be wrapped underneath the bench it could be wrapped behind your back. But the idea is to really grab those bands in each hand while you're holding those dumbbells. And as you are going through the range of motion, because we're stretching those bands out, we're gonna get create more tension towards lockout. And this is not a movement where, you know, our egos are gonna be in check a little bit 'cuz we're not gonna be able to do, you know, the weight that we would normally be doing with our traditional dumbbell press. So I think from a psychological standpoint because you know you're gonna be doing less weight, you're probably gonna take a little bit less, you're probably gonna go in there, you're gonna check your ego at the door a bit and you're really just gonna focus on the movement and the contraction which is what we really need to be doing to create that in your chest. - Exactly. What happens at the top of a standard dumbbell press is once our joint stack, once my wrist, elbow and shoulder stack, suddenly I don't have to work. So I get a very brief rest, if you will, at the top of every single traditional dumbbell press. But what's great about this is because of those bands, once I get to the top of my press, I have to keep working. My chest has to keep working and that has to be the main driver of the movement. So that's why this winds up doing such a great job of attacking your chest. But it's definitely advanced though I think to some extent. You wanna master the other four moves, especially our moves four and five first before you start to get into this idea. - And I agree with you a hundred percent. I wouldn't assign this to someone unless they were more advanced. But once in a while, if you're coming to the gym and you're feeling a little bit stale and you're like you know what, this is feeling a little monotonous, I like throwing in little variables like this because now it's keeping the training fun and you might even connect the muscles of the chest or other body parts. You can also train with bands a little bit differently. - Exactly. This one is great. I think it like what, three, four sets? Eight to 10 reps. - Yeah. - Eight to 12 reps. - I think staying in that hypertrophic range of motion I think is fantastic. - The entire moral of the story when it comes to training, to training your inner chest and attacking your inner chest is this idea of feel it, of let's back down on the weight a little bit. Let's own the contraction and the five exercises we've given you, you have no choice but to back down the weight, to dominate the contraction and that's gonna get you the inner chest that you want."},"description":"These five inner chest exercises ask that you skip the heavy weights to focus on muscle definition to achieve one of the most sought-after aesthetic goals. 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strong{font-family:Charter,Charter-weightbold-roboto,Charter-weightbold-local,Georgia,Times,Serif;font-weight:bold;}.css-1d8p8n5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#D2232E;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;word-break:break-word;font-weight:bold;}.css-1d8p8n5:hover{color:#D2232E;text-decoration-color:#D2232E;}.css-1nd4gv7{font-size:1.1875rem;line-height:1.6;font-family:Charter,Charter-roboto,Charter-local,Georgia,Times,Serif;}.css-1nd4gv7 em{font-style:italic;font-family:Charter,Charter-styleitalic-roboto,Charter-styleitalic-local,Georgia,Times,Serif;}.css-1nd4gv7 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Exercises That Will Hammer Your Inner Chest" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a42037582/best-inner-chest-exercises/" class="e3morl60 css-1c3wnn1 e1c1bym14"><span itemprop="name">5 Exercises That Will Hammer Your Inner Chest</span></a><meta itemprop="position" content="3"/></li></ol></nav><h1 class="css-1fe3l3x e1f1sunr8"><span aria-hidden="true" data-theme-key="title-design-element-before" class="css-0 eagam8p0"></span>5 Exercises That Will Hammer Your Inner Chest<span aria-hidden="true" data-theme-key="title-design-element-after" class="css-0 eagam8p1"></span></h1><div class="css-1e8f0xd e1f1sunr6"><p>Skip the heavy weights to focus on muscle definition to achieve one of the most sought-after aesthetic goals. </p></div><div class="css-p2y9j3 e1f1sunr5"><address class="css-dvqx6i e1v8cotw2"><span data-theme-key="by-line-name" class="css-1nw0kbq e1v8cotw1">By <a data-theme-key="popover-trigger" title="Jeff Tomko" alt href="/author/222925/jeff-tomko/" aria-expanded="false" aria-haspopup="dialog" class="er6ohko0 e1puv02z1 css-15sugw6 e1c1bym14">Jeff Tomko</a></span><time class="css-1rh34jw e1f1sunr4">Published: Nov 22, 2022 1:48 PM EST</time></address></div><div class="no-print css-17mvcka e1f1sunr11"><div data-journey-blur="true" class="content-header-actions css-18jz25a e1f1sunr10"><button data-theme-key="button-primary" data-vars-ga-name="recipe-save-button" data-vars-ga-recipe-button-state="recipe_save" class="contentSaveButton css-c5i658 e12nq69g1"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/saved.ad81f1a.svg?primary=%2523ffffff" loading="lazy" data-testid="base-image" height="24" width="24" alt="bookmarks" class="eah8dyz1 css-rvut74"/>Save Article</button></div></div></div></div></section></header><div data-journey-hide="true" class="css-k008qs et2g3wt0"><div class="standard-container content-container article-container css-1q1kaac et2g3wt3"><div class="content-lead css-1f8o566 et2g3wt5"><div class="__resp-container css-1wrcwp9 e6inl0f0"><div data-position="3" data-dock="true" data-disable-ads="false" data-sticky="true" data-muted="true" data-journey-blur="true" class="video-player css-guxj2g e1hzgkwu0"><div class="video-player-wrapper"><video playsinline></video></div><div class="css-1d3dqod e7hrar04"><button data-theme-key="video-play-icon-button" aria-label="Play Video" class="css-19szzr8 e7hrar00"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff" loading="lazy" data-testid="dynamic-svg-base" height="24" width="24" alt="Play Icon" role="img" title="Play" class="css-ovd4yx e7hrar01"/></button><img alt="preview for Best Workouts To Build Inner Chest Muscles | Men’s Health Muscle" title="Video player poster image" fetchpriority="high" width="2000" height="1000" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/vidthumb/d7dd47ca-dd23-40e6-b3f1-086d6179d6bd/thumb_1920x1080_00002_1669067250_7131.jpg?crop=1xw:1xh;center,top&resize=640:* 640w, https://hips.hearstapps.com/vidthumb/d7dd47ca-dd23-40e6-b3f1-086d6179d6bd/thumb_1920x1080_00002_1669067250_7131.jpg?crop=1xw:1xh;center,top&resize=980:* 980w, https://hips.hearstapps.com/vidthumb/d7dd47ca-dd23-40e6-b3f1-086d6179d6bd/thumb_1920x1080_00002_1669067250_7131.jpg?crop=1xw:1xh;center,top&resize=1200:* 1120w" src="https://hips.hearstapps.com/vidthumb/d7dd47ca-dd23-40e6-b3f1-086d6179d6bd/thumb_1920x1080_00002_1669067250_7131.jpg?crop=1xw:1xh;center,top&resize=1200:*" class="e7hrar03 css-g939jb e193vzwj0"/></div></div></div></div><div data-journey-body="standard-article" class="article-body-content article-body standard-body-content css-4oaay7 et2g3wt6"><p data-journey-content="true" data-node-id="0" class="body-dropcap css-kohs48 emevuu60"><strong>THERE'S MORE TO</strong> acquiring an aesthetically complete physique than just lifting heavy weight and bombarding your chest with bench press reps. This is especially true when it comes to developing muscle definition and <a href="https://www.menshealth.com/fitness/a25252586/muscle-hypertrophy/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a25252586/muscle-hypertrophy/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="hypertrophy" class="body-link css-1d8p8n5 emevuu60">hypertrophy</a>, along with strength. </p><p data-journey-content="true" data-node-id="1" class="css-1nd4gv7 emevuu60">You may think that the key to chest training is having a big bench, but you're spending too much time and energy in the wrong place if you neglect accessory moves that target how the pectoralis muscles actually work. Your aesthetic goals will be better served spending time on bettering your <a href="https://www.menshealth.com/fitness/a19526514/mind-muscle-connection/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a19526514/mind-muscle-connection/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="mind-muscle connection" class="body-link css-1d8p8n5 emevuu60">mind-muscle connection</a>, according to <em>Men's Health</em> fitness director <a href="https://www.instagram.com/ebenezersamuel23/" target="_blank" data-vars-ga-outbound-link="https://www.instagram.com/ebenezersamuel23/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Ebenezer Samuel, C.S.C.S." class="body-link css-1d8p8n5 emevuu60">Ebenezer Samuel, C.S.C.S.</a>, and celebrity trainer and <em>MH</em> Advisory Board member <a href="https://www.instagram.com/donsaladino/" target="_blank" data-vars-ga-outbound-link="https://www.instagram.com/donsaladino/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Don Saladino" class="body-link css-1d8p8n5 emevuu60">Don Saladino</a>. In this case, convergence—moving weight to or past the centerline of your body (<a href="https://www.menshealth.com/fitness/a41533729/abduction-vs-adduction/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a41533729/abduction-vs-adduction/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="adduction" class="body-link css-1d8p8n5 emevuu60">adduction</a>)—is key to getting that well-defined chest.</p><p data-journey-content="true" data-node-id="2" class="css-1nd4gv7 emevuu60">“The bench press is important for strength development,” Saladino says, “but I also believe that after a period of time, you don't really gain that mind-muscle connection from just staying with that same movement over and over and over, you don't really get to experience what it feels like to do a movement with convergence."</p><section data-embed="watch-next" data-lazy-id="P0-11" data-node-id="3" class="embed"></section><p data-journey-content="true" data-node-id="4" class="css-1nd4gv7 emevuu60">You don’t have to ditch the bench presses. But if your goal is that ripped inner chest look, you'll need to add a few more moves to your training. Here are five of the best complementary chest exercises for your routine that can help complete that aesthetic upper body look. </p><h2 id="best-inner-chest-exercises" data-node-id="5" class="body-h2 css-ko2oz2 emevuu60">5 Best Inner Chest Exercises</h2><h2 data-node-id="6" class="body-h3 css-15argfy emevuu60">Squeeze Plate Press</h2><h2 data-node-id="7" class="body-h4 css-4py10e emevuu60">2 sets of 10 reps</h2><p data-journey-content="true" data-node-id="8" class="css-1nd4gv7 emevuu60">The squeeze plate press is a solid simulation of a bodybuilder’s posing routine, tightly pressing a light plate as if you’re trying to crush it between your palms. Because a light load is all it takes to create heavy tension, the squeeze plate press is oftentimes an underrated and underutilized exercise. And that is far from true. By extending your arms while squeezing the inner chest, you’ll be creating enough tension to fatigue in as little as two reps. </p><p data-journey-content="true" data-node-id="9" class="css-1nd4gv7 emevuu60">“It's less about the load here, it's more about the isometric tension that you're creating with just your body,” Samuel says. “It works really well for beginners because it's not about load… the moment you’re dragging your hands together, you’re learning how I'm dragging my hands together for this. I'm learning how to create that contraction."</p><h2 data-node-id="10" class="body-h3 css-15argfy emevuu60">Single-Arm Cable Fly </h2><h2 data-node-id="11" class="body-h4 css-4py10e emevuu60">3 to 4 sets of 8 to 10 reps per arm</h2><p data-journey-content="true" data-node-id="12" class="css-1nd4gv7 emevuu60">Here’s a unique mind-muscle masterpiece move that creates tons of tension at the midline, a major difference from your traditional pressing movements. However, by making this a unilateral movement as opposed to the standard fly, you can actually extend beyond the midline, thereby extending the range of motion. </p><p data-journey-content="true" data-node-id="13" class="css-1nd4gv7 emevuu60">One common mistake, however, with the cable fly is a tendency to bend too much at the elbow. Instead, focus on keeping the arm long throughout the movement, which will keep tension on your chest. </p><h2 data-node-id="14" class="body-h3 css-15argfy emevuu60">Hex Close-Grip Press</h2><h2 data-node-id="15" class="body-h4 css-4py10e emevuu60">3 to 4 sets of 10 to 12 reps</h2><p data-journey-content="true" data-node-id="16" class="css-1nd4gv7 emevuu60">Pick up the intensity with a more advanced move (that might pose a challenge for anyone with limited shoulder mobility). This close-grip press is a great exercise for getting a good chest squeeze with each rep. It’s essentially a squeeze press but using a heavier load—but not too much weight that would force you to sacrifice your squeeze at the top. </p><p data-journey-content="true" data-node-id="17" class="css-1nd4gv7 emevuu60">The focus with the hex press is to now have the load pressed in front, but with the dumbbells held tight together in a neutral position (palms facing each other). You still want to focus on creating and maintaining tension. Slow and controlled is the way to go toward building a fuller chest, while at the same time working your shoulder and triceps as well. </p><h2 data-node-id="18" class="body-h3 css-15argfy emevuu60">Machine Chest Press</h2><h2 data-node-id="19" class="body-h4 css-4py10e emevuu60">3 sets of 12 to 15 reps</h2><p data-journey-content="true" data-node-id="20" class="css-1nd4gv7 emevuu60">The machine press is another exercise that gets a bum rap among the functional fitness crowd, but certain variations provide plenty of muscle-building and shaping bang for your buck. We mentioned earlier the importance of pressing with convergence, or focusing on moving the weight closer to the midline to add tension. Machines such as a Hammer Strength press or similar models allow you to press while creating more tension toward the midline. Another machine benefit is that, unlike dumbbells, you don’t have to focus on stability toward the end of a taxing training session, but still be able to work on the much-needed muscle contraction. </p><h2 data-node-id="21" class="body-h3 css-15argfy emevuu60">Banded Dumbbell Press</h2><ol data-node-id="22" class="css-1r2vahp emevuu60"></ol><h2 data-node-id="23" class="body-h4 css-4py10e emevuu60">3 to 4 sets of 8 to 10 reps</h2><p data-journey-content="true" data-node-id="24" class="css-1nd4gv7 emevuu60">By adding a resistance band, we add a twist—and even more tension—to this traditional chest-building staple. It’s best to go lighter with the band; a light to moderate tension band is more than plenty to add more stress to your squeeze after each rep. The goal is not to move heavy weight, per se, but moving in a slow, controlled manner to hit that inner chest. </p><p data-journey-content="true" data-node-id="25" class="css-1nd4gv7 emevuu60">“When it comes to training to training your inner chest and attacking your chest, [it’s okay to] back down on the weight a little bit,” Samuel says. “Let's own the contraction and the five exercises we've given you, you have no choice but to back down the weight to dominate the contraction, and that's gonna get you the inner chest that you want." </p><p data-journey-content="true" data-node-id="26" class="css-1nd4gv7 emevuu60"><em><strong>Want more essential exercises for your most important muscle groups? 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Very quietly. I think just about every guy doesn't just want that big chest but they want that perfect inner chest, right? I mean you have it right now. - It's what separates the men from the boys because a lot of newbies out there who are just beginning training, they do not have that mind muscle connection. A lot of 'em are jumping on the bench press and I know the bench press is important it's important for strength development, but I also believe that after a period of time, you don't really gain that mind muscle connection from just staying with that same movement over and over and over. You don't really get to experience what it feels like to do a movement with convergence which is where you're bringing that weight to that center line of the body or even beyond. So when you start experiencing these different movements, you start realizing out there that wow like I felt that a little bit differently. - I think the thing people miss with the bench press is the actual function of what our pectoralis is supposed to do. Our chest's actual job is abduction. It's the act of driving that arm forward. If you have that extra chest muscle and we've gone through that full contraction, it's gonna translate to more power on the bench press, more power in athletic activities too. And the best part of it is gonna look badass. - Doing that same movement over and over, turning around and focusing on some new movements, I think it's gonna give your body a little bit of a rest. You know, you might even get stronger from it too. - Exactly. You're gonna have to lighten up the weight for everything we're gonna show you because we wanna focus on the contraction, focus on what you're feeling as opposed to moving a whole ton of weight. It's gonna be all about time under tension and really understanding every piece of that contraction as we go through our top five. Number five on our list is a very, very lightweight move. It's gonna throw you for a little bit of a loop like that when we're really trying to attack in your chest that we want to think abduction and we wanna think time and retention and this is a great way to start to build feel. We're gonna go to something called the squeeze plate press and this is a move where it gets a bad rap because you're not moving any load, people are gonna say that the force curves are off and there's not enough tension. The load isn't the challenge, but it's all about mind muscle connection and what you're feeling. - I feel like bodybuilders do a great job of this and that's posing. So why do the bodybuilders pose? They pose to obviously get good at their skill which is posing 'cuz they have to do this on stage but they're also doing this for their conditioning. They're also posing to bring out hardness in the muscle. So when you take a squeeze plate press, you can start with a really light pair of plates. But all we're doing is we're taking these plates, we're trying to push our hands together, almost like posing but we're trying to create as much tension as possible and then while maintaining that position, we're going to extend our arms out while continuing to squeeze that inner chest, bringing it back in and back out. And after two reps, I'm feeling that heavily in my inner chest. - I could hear the strain in your voice from two and a halfs but it's less about the load here and it's more about the isometric tension that you're creating with just just your body. The thing with this too is that it works really well for beginners because it's not about, look the moment I'm driving my hands together like this. - That's a good point, yeah. I'm learning how to create that contraction. - It's a good point - This is a very, very good beginner exercise. You can throw it at the beginning of a workout. - [Don] I would say, you know one to two sets of maybe 10 repetitions. - 10 reps winds up being 30 to 40 seconds of time under tension. That's the sweet spot you want to be in. It's gonna handle so much. That's number five. - All right, so number four on our list A single arm cable fly past our midline, all right? And what do I love about this? Again, gaining that mind to muscle connection, having that level of tension where we're actually bringing that towards and actually beyond our midline, I think is a great way to really feel that contraction. Really feel the area of the body that we're trying to work which is the inner chest. It's way different than your traditional, you know, horizontal press. But we're gaining so much benefit from training throughout this range of motion. - All we're trying to do with this fly is squeeze out a little more abduction doing it single arm. That way we stay focused and build that mind muscle connection. It's crazy 'cuz just standing here - You feel it. - and working through the motion, I feel it because we're working to create that tension which is exactly what you've gotta do on this fly. Exactly. So you're thinking slow across, make sure to keep the arm lengthened. Don't let yourself get the too much bend in the elbow then we're not gonna get as much tension on our chest. Thing is to squeeze your shoulder blade hard and at the last moment, that's when you release your shoulder blade and finish out that squeeze. And that's how you're gonna get that really, really great chest squeeze. That's how we're gonna get the focus and that's why this is number four. But such a great mind muscle move - When you see that person who's got that well developed inner chest and they got that, those nice round pecks. I mean it sounds funny but it really is pleasing to to a look at. - It's, it's so true too. - We're laughing about it, but like, but you see a guy walk out with his shirt off and he's got well developed pecks, you're like, oh wow. Like look at this person. He puts the time in. - Number three on our list and now we're starting to pair that my muscle connection that we built on five and four with the little bit of load, we're gonna go to a move that I think is a little bit more advanced. You really wanna make sure that you have good shoulder health for this and that you can really find external rotation. We're gonna go to something called the hex press. This is a squeeze press. So now we have the load pressing out in front of us while we're still creating that nice tight tension via dumbbell. - We're laying down here. So this is gonna emulate the flat dumbbell press. It really is somewhat challenging because you can very easily start pressing the weight up. But to get full benefit from this, you want to incorporate a lot of what we've taught you from the squeeze press. So you're literally fighting the weight against each other, running in line towards the body and then you're pressing which is typically what we always do on a dumbbell press or a bench press. So, I really feel like that we're getting more bang for our buck here. Inner chest, we're also gonna be hitting the shoulders and the triceps a bunch 'cuz we are in so tight to the body. - So it should be slow, controlled reps. If you're loading up weight and you can pick up the exact same dumbbells, you can pick up when you're doing a standard dumbbell press, you're going too heavy and you're not earning that squeeze, which is key. - I love these movements right now because it's taking a lot of you out there who've had a difficult time developing a good full chest and now we're enabling you to learn how to contract that area of the body more efficiently. - I like this is a third or fourth exercise. Three sets of 10 to 12 quality reps. Focus on quality. You're gonna start to see the inner chest develop with the three motions. Let's hit the last two. - All right guys. Number two, in developing a strong inner chest a machine press with convergence. So what is convergence? That's allowing the machine or allowing any weight that we're using to come closer or come towards that midline while maintaining a level of tension. Now, machines have taken such a bad rap for so many years from a lot of you functional purists out there. But there is so much value to a machine. As we fatigue, there's so much benefit in creating hypertrophy. I just feel like this machine actually brings a little bit more bang for your buck. - Exactly. It it is key to find that right machine press because if you find the machine press where we're static and our arms are just going forward, that's just going to be your standard press and you're not gonna really hit that complete chest. But what we're looking for, like Don says anything where we're starting to get, we're still trying to hit that idea of abduction. - What that means is put your hands up. So as he's almost pressing in, he's almost pushing against my hand. That's what convergence is. So as he's pressing and pushing in, he's having, he's creating tension down that midline. - That same idea that we were doing on the squeeze press, on the hex press. But now we can go heavier. While we're moving that heavy load, instead of having to worry about all the stability, 'cuz we're doing it with dumbbells. When we find that perfect machine press, then we can really focus on the contraction. - I love to start with those traditional, you know, lifts whether it's the bench press or something that's required in a lot of neuromuscular coordination, a lot of balance and stability. And then as I'm fatiguing, developing a lot of lactic acid buildup. At that point, it becomes a little bit more of this cruise control approach where I can get on the machine. Now, I'm not saying it's doing the work for me but I don't have to worry about all that stability. I don't have to worry about all that balance and functionality. I'm still able to develop this high level of hypertrophy but safely and to be honest with you, more effectively. I feel like I can actually focus more on the muscle while I'm on that machine. - Exactly. Cause this is something you can hit for higher reps. You can do say three sets of 12 to 15. Fits in really really well at the end of the workout. And our ultimate move for inner chest, we wanted to find something that's gonna let us load because that's something we want to try to do aggressively and at the same time, allow us to attack that convergence moment. So our ultimate inner chest move does that. It is the banded dumbbell press. - Hey, listen, we don't want to go with a heavy set of bands here. - Yeah. - This is typically maybe an orange or the black bands which are super thin. It could be wrapped underneath the bench it could be wrapped behind your back. But the idea is to really grab those bands in each hand while you're holding those dumbbells. And as you are going through the range of motion, because we're stretching those bands out, we're gonna get create more tension towards lockout. And this is not a movement where, you know, our egos are gonna be in check a little bit 'cuz we're not gonna be able to do, you know, the weight that we would normally be doing with our traditional dumbbell press. So I think from a psychological standpoint because you know you're gonna be doing less weight, you're probably gonna take a little bit less, you're probably gonna go in there, you're gonna check your ego at the door a bit and you're really just gonna focus on the movement and the contraction which is what we really need to be doing to create that in your chest. - Exactly. What happens at the top of a standard dumbbell press is once our joint stack, once my wrist, elbow and shoulder stack, suddenly I don't have to work. So I get a very brief rest, if you will, at the top of every single traditional dumbbell press. But what's great about this is because of those bands, once I get to the top of my press, I have to keep working. My chest has to keep working and that has to be the main driver of the movement. So that's why this winds up doing such a great job of attacking your chest. But it's definitely advanced though I think to some extent. You wanna master the other four moves, especially our moves four and five first before you start to get into this idea. - And I agree with you a hundred percent. I wouldn't assign this to someone unless they were more advanced. But once in a while, if you're coming to the gym and you're feeling a little bit stale and you're like you know what, this is feeling a little monotonous, I like throwing in little variables like this because now it's keeping the training fun and you might even connect the muscles of the chest or other body parts. You can also train with bands a little bit differently. - Exactly. This one is great. I think it like what, three, four sets? Eight to 10 reps. - Yeah. - Eight to 12 reps. - I think staying in that hypertrophic range of motion I think is fantastic. - The entire moral of the story when it comes to training, to training your inner chest and attacking your inner chest is this idea of feel it, of let's back down on the weight a little bit. Let's own the contraction and the five exercises we've given you, you have no choice but to back down the weight, to dominate the contraction and that's gonna get you the inner chest that you want."}],"croppedPreviewImage":"https://hips.hearstapps.com/vidthumb/d7dd47ca-dd23-40e6-b3f1-086d6179d6bd/thumb_1920x1080_00002_1669067250_7131.jpg?crop=1xw:1xh;center,top","description":"Best Workouts To Build Inner Chest Muscles | Men’s Health Muscle","duration":653,"title":"Best Workouts To Build Inner Chest Muscles | Men’s Health Muscle","created_at":"2022-11-22T17:34:53.082683Z","transcodings":[{"mapped_preset_name":"rover_16x9_240p_sd"},{"mapped_preset_name":"rover_16x9_360p_sd"},{"mapped_preset_name":"rover_16x9_720p_hd"},{"mapped_preset_name":"rover_16x9_480p_sd"},{"full_url":"https://streaming.hearstdigitalstudios.com/d7dd47ca-dd23-40e6-b3f1-086d6179d6bd/video_rover_16x9_1080p_hd_1669067250_77151.mp4","mapped_preset_name":"rover_16x9_1080p_hd"},{}],"nearest_aspect_ratio":"16:9"},{"role":12,"media_type":"image","metadata":{}}],"publish_source":{"title":"Men's Health US"},"originally_published_at":"2022-11-22T18:48:45.012539Z","publish_from":"2022-11-22T18:48:00Z","updated_at":"2024-10-11T14:44:30.475579Z","slug":"best-inner-chest-exercises","display_type":{"title":"Standard Article","slug":"standard-article"},"content_type":{"title":"How-to \u0026 Service"},"metadata":{"auto_social":1,"syndicate_url_origin":"//www.menshealth.com/fitness/a42037582/best-inner-chest-exercises/","dek":"\u003cp\u003eSkip the heavy weights to focus on muscle definition to achieve one of the most sought-after aesthetic goals. \u003c/p\u003e","display_instagram_embeds":1,"social_dek":"\u003cp\u003eSkip the heavy weights to focus on muscle definition to achieve one of the most sought-after aesthetic goals. \u003c/p\u003e","short_title":"5 Exercises That Will Hammer Your Inner Chest","index_title":"5 Exercises That Will Hammer Your Inner Chest","social_title":"5 Exercises That Will Hammer Your Inner Chest","seo_meta_description":"These five inner chest exercises ask that you skip the heavy weights to focus on muscle definition to achieve one of the most sought-after aesthetic goals. 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Your aesthetic goals will be better served spending time on bettering your ","type":"text"},{"children":[{"data":"mind-muscle connection","type":"text"}],"name":"a","attribs":{"href":"https://www.menshealth.com/fitness/a19526514/mind-muscle-connection/","target":"_blank","data-vars-ga-outbound-link":"https://www.menshealth.com/fitness/a19526514/mind-muscle-connection/","data-vars-ga-ux-element":"Hyperlink","data-vars-ga-call-to-action":"mind-muscle connection","class":"body-link"},"type":"tag","response":{}},{"data":", according to ","type":"text"},{"children":[{"data":"Men's Health","type":"text"}],"name":"em","attribs":{},"type":"tag"},{"data":" fitness director ","type":"text"},{"children":[{"data":"Ebenezer Samuel, C.S.C.S.","type":"text"}],"name":"a","attribs":{"href":"https://www.instagram.com/ebenezersamuel23/","target":"_blank","data-vars-ga-outbound-link":"https://www.instagram.com/ebenezersamuel23/","data-vars-ga-ux-element":"Hyperlink","data-vars-ga-call-to-action":"Ebenezer Samuel, C.S.C.S.","class":"body-link"},"type":"tag","response":{}},{"data":", and celebrity trainer and ","type":"text"},{"children":[{"data":"MH","type":"text"}],"name":"em","attribs":{},"type":"tag"},{"data":" Advisory Board member ","type":"text"},{"children":[{"data":"Don Saladino","type":"text"}],"name":"a","attribs":{"href":"https://www.instagram.com/donsaladino/","target":"_blank","data-vars-ga-outbound-link":"https://www.instagram.com/donsaladino/","data-vars-ga-ux-element":"Hyperlink","data-vars-ga-call-to-action":"Don Saladino","class":"body-link"},"type":"tag","response":{}},{"data":". In this case, convergence—moving weight to or past the centerline of your body (","type":"text"},{"children":[{"data":"adduction","type":"text"}],"name":"a","attribs":{"href":"https://www.menshealth.com/fitness/a41533729/abduction-vs-adduction/","target":"_blank","data-vars-ga-outbound-link":"https://www.menshealth.com/fitness/a41533729/abduction-vs-adduction/","data-vars-ga-ux-element":"Hyperlink","data-vars-ga-call-to-action":"adduction","class":"body-link"},"type":"tag","response":{}},{"data":")—is key to getting that well-defined chest.","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"“The bench press is important for strength development,” Saladino says, “but I also believe that after a period of time, you don't really gain that mind-muscle connection from just staying with that same movement over and over and over, you don't really get to experience what it feels like to do a movement with convergence.\"","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[],"name":"watch-next","attribs":{},"type":"tag"},{"children":[{"data":"You don’t have to ditch the bench presses. But if your goal is that ripped inner chest look, you'll need to add a few more moves to your training. Here are five of the best complementary chest exercises for your routine that can help complete that aesthetic upper body look. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"5 Best Inner Chest Exercises","type":"text"}],"name":"h2","attribs":{"class":"body-h2","id":"best-inner-chest-exercises"},"type":"tag"},{"children":[{"data":"Squeeze Plate Press","type":"text"}],"name":"h2","attribs":{"class":"body-h3"},"type":"tag"},{"children":[{"data":"2 sets of 10 reps","type":"text"}],"name":"h2","attribs":{"class":"body-h4"},"type":"tag"},{"children":[{"data":"The squeeze plate press is a solid simulation of a bodybuilder’s posing routine, tightly pressing a light plate as if you’re trying to crush it between your palms. Because a light load is all it takes to create heavy tension, the squeeze plate press is oftentimes an underrated and underutilized exercise. And that is far from true. By extending your arms while squeezing the inner chest, you’ll be creating enough tension to fatigue in as little as two reps. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"“It's less about the load here, it's more about the isometric tension that you're creating with just your body,” Samuel says. “It works really well for beginners because it's not about load… the moment you’re dragging your hands together, you’re learning how I'm dragging my hands together for this. I'm learning how to create that contraction.\"","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Single-Arm Cable Fly ","type":"text"}],"name":"h2","attribs":{"class":"body-h3"},"type":"tag"},{"children":[{"data":"3 to 4 sets of 8 to 10 reps per arm","type":"text"}],"name":"h2","attribs":{"class":"body-h4"},"type":"tag"},{"children":[{"data":"Here’s a unique mind-muscle masterpiece move that creates tons of tension at the midline, a major difference from your traditional pressing movements. However, by making this a unilateral movement as opposed to the standard fly, you can actually extend beyond the midline, thereby extending the range of motion. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"One common mistake, however, with the cable fly is a tendency to bend too much at the elbow. Instead, focus on keeping the arm long throughout the movement, which will keep tension on your chest. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Hex Close-Grip Press","type":"text"}],"name":"h2","attribs":{"class":"body-h3"},"type":"tag"},{"children":[{"data":"3 to 4 sets of 10 to 12 reps","type":"text"}],"name":"h2","attribs":{"class":"body-h4"},"type":"tag"},{"children":[{"data":"Pick up the intensity with a more advanced move (that might pose a challenge for anyone with limited shoulder mobility). This close-grip press is a great exercise for getting a good chest squeeze with each rep. It’s essentially a squeeze press but using a heavier load—but not too much weight that would force you to sacrifice your squeeze at the top. 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We mentioned earlier the importance of pressing with convergence, or focusing on moving the weight closer to the midline to add tension. Machines such as a Hammer Strength press or similar models allow you to press while creating more tension toward the midline. Another machine benefit is that, unlike dumbbells, you don’t have to focus on stability toward the end of a taxing training session, but still be able to work on the much-needed muscle contraction. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Banded Dumbbell Press","type":"text"}],"name":"h2","attribs":{"class":"body-h3"},"type":"tag"},{"children":[],"name":"ol","attribs":{},"type":"tag"},{"children":[{"data":"3 to 4 sets of 8 to 10 reps","type":"text"}],"name":"h2","attribs":{"class":"body-h4"},"type":"tag"},{"children":[{"data":"By adding a resistance band, we add a twist—and even more tension—to this traditional chest-building staple. It’s best to go lighter with the band; a light to moderate tension band is more than plenty to add more stress to your squeeze after each rep. The goal is not to move heavy weight, per se, but moving in a slow, controlled manner to hit that inner chest. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"“When it comes to training to training your inner chest and attacking your chest, [it’s okay to] back down on the weight a little bit,” Samuel says. “Let's own the contraction and the five exercises we've given you, you have no choice but to back down the weight to dominate the contraction, and that's gonna get you the inner chest that you want.\" ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"children":[{"children":[{"data":"Want more essential exercises for your most important muscle groups? 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