Power Up Your Pecs With Inner-Chest Exercises

Get stronger pecs with inner chest exercises presented in superset fashion by STACK Expert Jim Carpentier. Get the inner chest workout today.

Chest Exercises

Many sports movements require a powerful, well-defined chest. You use your inner and outer pectoral muscles when you bring your arms together to tackle or block in football, grasp and hold a wrestling opponent, reach diagonally across your body to field a baseball, or pass a basketball with both hands.

Boost your game with these inner-chest exercises. You can perform them at home or in the gym using a medicine ball and a cable. Superset each exercise to pump up your chest.

Inner Chest Workout Guidelines

Sets/Reps: 2x10

After your final rep of combo sets, perform an isometric chest squeeze for added intensity.

  • Extend and crisscross your arms below your chest.
  • Squeeze your inner chest.
  • Hold for five to 10 seconds.

Rest: 15 seconds between sets

Perform this workout on non-consecutive days for adequate recovery. Finish with a cool-down static chest stretch.

To Start:

  • Extend your right arm at chest level and grip the inside of a doorway.
  • Turn your body to the left, stretching your chest muscles.
  • Hold for 10-20 seconds.
  • Perform on opposite side.

Inner-Chest Workout

Tri-Combo Med Ball Supersets

Med Ball Side-To-Side Rolls/One Arm Med Ball Push-Ups/Push-Ups with Both Hands on Ball


  • Assume shoulder-width push-up position with your right hand on the ball and your left hand on the ground.
  • Roll the ball from hand to hand for 10 reps.
  • Immediately perform 10 Push-Ups with your right hand on the ball and your left hand on the ground.
  • Without rest, perform 10 Push-Ups with your left hand on the ball and your right hand on the ground.
  • Quickly finish supersets with 10 Push-Ups with both hands on the ball.
  • Stand and perform an Isometric Chest Squeeze.
  • Rest 15 seconds and repeat the superset sequence of Ball Rolls/Med Ball Push-Ups.
  • Finish with an Isometric Chest Squeeze and hydrate before proceeding to next tri-combo exercises.

Tri-Combo Cable Supersets

Downward Crisscross Flys/Alternate Hand Press-Outs/Both Hands Press-Outs


  • Wrap the cable around a pull-up bar.
  • Standing 1 to 2 feet away with your back to the bar.
  • Crisscross your hands and grasp the cable handles with your arms slightly bent above your shoulders.
  • Press the handles downward.
  • Pause one second and contract your inner chest.
  • Slowly return to start position.
  • Perform 10 reps.
  • Uncross your hands and immediately proceed to the next exercise.
  • Alternately press one cable handle forward at chest level for 10 reps with each hand.
  • Finish with 10 Press-Outs using both hands.
  • Release the cable handles and perform an Isometric Inner-Chest Squeeze.
  • Rest 15 seconds and repeat Cable Flys/Press-Outs superset sequence.
  • Hydrate and end with the cool-down static chest stretch.

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Photo: mvptraining.net

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