Things You'll Need:
- Weight bench
- Dumbbells
- Barbell
- Cable machine
- Universal machine
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Step 1
Start with a bench press, an excellent exercise for general chest development. To target the inner pecs, move your grip toward the center, slightly closer than shoulder-width. The closer your grip becomes, the less weight you will be able to handle and the more concentration you will need to complete the full movement. Eventually, you will want to have both hands actually touching each other to maximize the build. As with all bench presses, this exercise requires a spotter.
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Step 2
Perform this press on a flat, incline and decline bench to attack all angles of the inner pecs. In all cases, perform the movement fluidly with no bouncing or jerking. As with any muscle-building exercise, to increase definition, use lighter weights with five or more sets of 12 to 15 repetitions. To build mass, use heavier weights with one to three sets of five to six reps.
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Step 3
Isolate the inner pecs by using flys either with a universal machine or dumbbells. Exhale and concentrate on squeezing your inner pecs when you bring your arms together halfway through the movement. Inhale when you bring your arms apart at the end of the movement.
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Step 4
Finish with cable crossovers. This exercise works all parts of the pecs and the shoulders. Keep your feet shoulder-width apart and arms slightly bent as you extend the cable handles diagonally downward. Exhale when you bring your hands together at the middle of the movement, concentrating on bringing your pecs together for about five seconds. Inhale when you move them apart. Vary this exercise by kneeling on the floor or using just one arm at a time.
