Inner Pec Exercises

Big pecs don't just lend a powerful physique to your upper body, but they also assist with your ability to lift and help support your upper body and shoulder health. When you're working out your chest, target on your inner and outer pecs for a fully developed, even-looking pectoral region. Otherwise, your chest may end up looking uneven and unnatural.

Dumbbell Flyes

Lie down on your back on a gym bench, and hold a dumbbell in each of your hands. Let your arms hang at your side. Lift your arms, palms up, in the air so that they meet together over your chest. Lower them back down and stop when your arms are parallel with your shoulders so that you're making a cross-like shape with your body. That's one repetition. Aim to do two sets of eight to 10. To put a greater emphasis on your inner pecs, rotate your hands when you're lifting so that you start with your palms facing slightly away from your head and ending at the top so your palms are turned downward toward your head.

Vertical Chest Press

Generally, chest presses are down with your body facing the ceiling, but your gym's seated chest press machine lets you do chest presses while sitting. Sit down in the chest press machine. To emphasize your inner pecs, adjust the grips so that you're gripping them at a width that's narrower than your shoulder width. Push the chest press machine's grips outward, then back down toward your chest. Try to do two sets of 10 to 15. You can also adjust your seat height to emphasize your upper or lower pec region. The lower the seat, the harder your upper chest region has to work.

Side-to-Side Push-Ups

Side-to-side pushups activate more of your chest's muscle fibers for improved muscle building of the entire chest region, including your inner and outer pecs. Get into the traditional pushup position. However, instead of lowering your entire torso down, only bend one arm while keeping the other arm straight. Start with your right arm, lowering your chest down until it almost touches your hand, then push yourself back up and repeat with your left arm. Try to do 10 repetitions for each arm.

Close-Grip Bench Presses

Bench presses are the quintessential way to bulk up your pecs. Lie down on the bench with the barbell positioned just above your nipples. To emphasize your inner pecs, don't grab the bar at your shoulder width like typical bench presses are done. Instead, hold it so that your hands are 2 to 3 inches within your shoulder width. Lift the barbell up into the air, back down toward your chest, and push it back up to complete one rep. Try to do two to three sets of 10 repetitions.