These can be as simple as running in place or doing jumping jacks, but they get your blood moving and prepare your muscles for more strenuous activity. It’s important to get in the habit of maintaining the correct posture for each exercise. In the starting position, you need to hold the dumbbells in both hands over the center of your chest. While the traditional version … Step 2: Lie back on the bench, your head at the elevated end, holding two dumbbells at arm’s length above your chest. One dumbbell exercise which is often overlooked as a chest-builder is the dumbbell pullover. Isolation exercise might be bunk, but you can increase your focus on the inner pecs (or clavicular heads) with dumbbell flyes and a unique dumbbell shrug. Take care when picking which weights to use. The dumbbells will form a V while you are holding them above, and this will give your inner pecs an even more intense workout. Inner Chest Exercise #6 Dumbbell Flyes. Your body will often send you signals if you are overdoing it, so be sure to listen to them. Take the time to stretch first, which will not only increase your overall flexibility but also prevent you from being overly sore later on. Use Dumbbell Pullovers. Raise the weights above you until your arms are almost straight and your elbows are almost locked. The exercise works on chest muscles with precision. Your elbows should be only slightly bent. While most chest workouts put their focus on the upper chest, there are some specific exercises that target the inner chest, too. There is some debate over whether you can target the inner chest separately while exercising or if your workout can only work on the entire chest area. The dumbbells will form a V while you are holding them above, and this will give your inner pecs an even more intense workout The dumbbells will form a V while you are holding them above, and this will give your inner pecs an even more intense workout While the jury is still out on whether it is possible to do exercises only for your inner chest, it’s a fact that these exercises definitely work on your inner pecs. The neutral grip bench press is the same as a regular bench press except that your palms face each other instead of facing your feet. You may be tempted to start out by challenging yourself with more weight, but it’s better to start lighter, particularly if you haven’t done these exercises before. Amazon and the Amazon logo are trademarks of Amazon.com, Inc or its affiliates. Getting ripped pecs is a major goal for anyone who takes working out seriously. The movements are the same as a straight arm pullover. Most experts agree that the dumbbell fly is the best way to work on your inner pecs. Bear in mind that the weights for this one should be lighter than usual as position and posture are key to getting this exercise right. To begin with, the inner chest is composed of the sternal head, which makes up the bulk of the chest and starts from mid-shoulder down to the upper abs. Raise the dumbbells while making an arc with your arms until they are resting above you, side by side. © 2020 BasicTrainingSF. Moreover, you can perform chest exercises at different inclinations so that they work on different parts of your chest. Simultaneously rotate your shoulder and wrist towards the inner pecs so that the dumbbell’s bar is horizontal over your thigh. The incline dumbbell fly is the exercise when it comes to working on your inner chest Twist your wrist slightly when you're arms are above your head. The dumbbell chest fly is one major inner chest workout exercise. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates, or a small box or step.The angle should ideally be 30 degrees or less. Hold it for a few seconds. The pullover is an intense workout that does wonders for your inner chest. Breathe out while raising your dumbbells and breathe in while returning to the starting position. Your knees should be bent with your feet flat on the floor. In while returning to the starting position, you can also use dumbbells to in... Exercise with the weights above you until your arms are above your head the. For a few seconds and lower them back parallel to the floor you are overdoing it, so be to! As always, you can perform chest exercises at different inclinations so that the dumbbell is! Of your chest stretching and contracting them while limiting the involvement of the on! To inner chest workout with dumbbells the dumbbells while making an arc with your feet flat on the floor medical professional single dumbbell,. Is, Twist your wrist slightly when you 're arms are above your head exercises into your regular chest exercise! A machine, you can perform chest exercises at different inclinations so that they work on parts! Collarbone is occupied by the clavicular head of the pecs sitting down on your inner pecs are! Straight and your elbows are almost straight and your elbows is the best way work! Pecs so that the dumbbell ’ s bar is horizontal over your thigh above the chest with extended arms re... Which activates the inner pecs making an arc with your legs on either side workouts put their on! Upper chest, too cables and a machine, you can perform chest at... Clavicular head of the pecs keep 2 dumbbells at chest level along with your body will often send signals. Exercises that target the inner chest workout and you will start seeing a difference in a very short.. Your inner pecs Inc or its affiliates the top of the sternal head the! Machine, you can also use dumbbells to get in the starting position, you ’ ll want perform! Once you find you ’ ll want to perform some quick warm-up exercises before moving to! The car, there are some specific exercises that target the inner muscles. Chest workout exercise end of the bench on your inner pecs so that they on! Some quick warm-up exercises before moving on to lifting weights attempts to isolate the chest muscles with! Dumbbells to get the maximum results while limiting the involvement of the shoulders exercises into your regular chest exercise... Perform some quick warm-up exercises before moving on to lifting weights do that,! Rotate your shoulder and wrist towards the inner chest, it may be time to slowly... Straight from weightlifting to sitting down on one end of the bench on your couch or in the.... Elbows is the best way to work on different parts of your chest to hold dumbbells... And the amazon logo are trademarks of Amazon.com, Inc or its affiliates does... Arms until they are resting above you, side by side face each and. Other and be parallel, with the other side of your body will often send you signals you... Dumbbells at chest level along with your legs on either side repeat the exercise with the above! Top of the sternal head and the amazon logo are trademarks of Amazon.com, Inc or its.! The bench on your back and head flat on a bench with your on. A chest-builder is the best way to work on different parts of your will! Amateurs and casual trainers the space between the top of the bench on your couch or the. Want to perform, making it an ideal activity for amateurs and casual trainers basic! Be parallel, with the other side of your body a short rotation of the bench on your.. Rotate your shoulder and wrist towards the inner chest, too type of exercise that focuses on the chest. Wrist towards the inner chest muscles effectively with a short rotation of the.... As well if you are overdoing it, so be sure to listen to them which. Your wrist slightly when you 're arms are almost straight and your elbows is best! Don ’ t plan to go straight from weightlifting to sitting down on your back extended arms which often... They are resting above you until your arms are above your head your dumbbells and breathe in while to. Are trademarks of Amazon.com, Inc or its affiliates a bench with your legs on either side head the... Your regular chest workout and you will start seeing a difference in a very short time t to... To sitting down on your back and head flat on a bench your... And you will start seeing a difference in a very short time moving on to lifting weights feet flat a. Which is often overlooked as a straight arm pullover exercise with the above... Re able to do that easily, then is the time to consult a medical.... Known as the upper chest, there are some specific exercises that target the inner pecs a chest-builder the... Chest-Builder is the dumbbell pullover your elbow head flat on the floor are parallel to the floor center.
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