When it comes to developing chest muscles, one of the most popular exercises is the standard bench press. Variations such as the decline or incline bench press emphasize the lower and upper areas of the chest, respectively. How often you perform inner chest exercises depends on your goals and how frequently you weight-train. Following the muscular-strength guidelines from the American College of Sports Medicine of two to three days per week, you should try for at least two inner chest exercises each week.
Cable Crossovers
The piece of equipment needed to perform this exercise could be described as a large "doorway" with two weight stacks attached to cables. The cable pulleys adjust in height and allow for several types of handles. After adjusting the pulleys to an above-the-head height and attaching the hand grips, begin the exercise by holding both handles with your arms extended out, elbows slightly bent. While maintaining the arm position, bend forward so that your body forms a 45-degree angle with your legs. Arch your lower back while keeping your head up and eyes forward. Pull the hand grips across and downward toward your hips until your hands touch. Allow the pulleys to gently pull your arms back to starting position.
Close-Grip Bench Press
On a weight bench, place the appropriate amount of weight on a barbell---usually 10 to 20 lbs. less than your regular bench press weight. Lie down on the bench and grab the center of the bar, placing your hands together with thumbs touching. Widen your grip slightly by extending the thumbs on each hand. Begin the lift by lowering the bar toward the nipple line of the chest, then returning it to the starting position. Because of the closer grip, the bar may be more difficult to balance, so you should always use a spotter and collars on the bar.
Dumbell Butterflys
Dumbbell butterflies, or dumbbell flies, are a mixture of the cable crossover exercise and the bench press, with the major exception being the equipment used. Lie down on the weight bench and have your spotter hand you the appropriate dumbbells. Extend your arms directly over your chest, with elbows slightly bent. Lower your extended arms to the sides and open the chest gently until you feel a good stretch. Flex the chest and return to the starting position.
Pec-Deck
If you would rather use a machine, the pec-deck can efficiently isolate the inner chest. While each manufacturer makes the pec-deck machine with slightly different specifications, each consists of a seat, a stack of weights and an attached cable for resistance. Most also have a handle grip and/or padded section for the forearm on the lever arms. To perform the exercise, sit down and place the forearms on the pads or grab the hand grips and flex the chest while pulling the arms inward. After moving through the machine's allowed range, gently allow your arms to return to the starting position.
Close-Grip Push-Up
If you'd rather use your own body weight or simply don't have access to gym equipment, the close-grip push-up will work your inner chest. Simply get into push-up position, with your back straight and arms extended to support your body weight. Place your hands underneath the chest, with the thumbs extended inward and the tips of the thumbs touching. Keeping your elbows in or close to your body, gradually lower your body until your chest is 4 to 6 inches from the floor. Return to starting position.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
- "The Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
Member Comments