The inner chest is an area of the body that isn’t always the first thing that people want to work on, but is still just as important. In order to begin the process of building up these muscles, it is important to start with multi-joint workout routines, such as those using kettlebells and barbells. These are great workouts to do, but those workouts alone won’t get the results you are seeking. Try out these five exercises together to help you build the chest you are hoping for!
1. Reverse-Grip Bench Press
- Lie down on a flat bench. Grab hold of the bar, gripping it in reverse.
- Slowly lift the bar upward, making sure to not let your elbows bow outward.
- Once you almost reach as far as you can, remember to not lock your elbows; keep a small bend in them.
- Slowly lower the bar back to starting position.
2. Narrow Push-Ups
- Get down into a typical push-up starting position.
- Instead of your hands being apart, move your hands in close to one another. Then you will begin to do your push-ups.
- If you are in the gym, the parallel bars are suitable, but you can use two sturdy chairs for this workout if you are at home.
- Put one hand on each bar or chair and hold your body straight up. Bend your knees so they don’t touch the floor.
- Lift your body up until your arms are straight up and then slowly lower yourself back down – don’t let your feet touch the ground!
4. Incline Cable Flye
- Grab the pulleys and hold one in each hand, while lying down on the bench.
- Bring your hands together, and hold for a few seconds.
- Slightly bending the elbows, slowly lower your arms outward until you feel a slight stretch in your chest.
- Bring your arms back into original position. After holding for a few seconds, repeat the process.
5. Resistance Band Chest Decline Press
- Secure one band behind you at medium height and grab the handle with one hand. Make sure your feet are firmly planted forward.
- Palm facing downward, Push forward and down until your arm is fully extended at a downward angle.
- Hold for a few seconds and return to starting position.