The ONLY Inner Chest Workout You Need (Inner Chest Line)

Targeting the inner chest with specific movements and training techniques can lead to a well-built chest from all angles. This look is visibly different from a chest that is overly developed in some areas but lacking in others.

A typical example of a chest that isn’t evenly developed is a bottom-heavy chest.

This can happen when a lifter only uses the flat bench with a big arch in their lower back, effectively making it a decline bench and not performing any incline pressing or accessory exercises to balance things out.

But since you clicked on this video, you know the importance of building every part of your chest, including the inner portion.

So, let’s begin by looking at the functions and anatomy of the chest muscles. Having a better understanding of this will help us choose the right exercises and execute them properly.

The chest contains four muscles that exert force on the upper limbs: the pectoralis major, pectoralis minor, serratus anterior, and subclavius.

The part of the chest that you see when you look in the mirror is the pectoralis major. The pectoralis major is comprised of two muscles: the sternal head, which is the lower part of the chest, and the clavicular head, which is the upper chest below your collar bone. These are the two main chest muscles we train when we press, dip, and fly.

Now let’s dig deeper into where the “inner chest” is exactly. There are two key things to keep in mind.

The sternal head lays across the middle and lower part of your chest. The inner part of the chest is really where the sternal head connects to the sternum. This area of the sternal chest is what we want to target when hitting the inner chest. So ultimately, we’re targeting the inner part of the sternal head.

The other insertion is where both the sternal head and the clavicular head tie into the humerus, which is the upper part of your arm.

The second key point is that the striations in the sternal head run horizontally for the most part. How the striations run in a muscle can help us understand the line of pull we want in an exercise. This idea will become more evident as we go through the exercises later in this video.

The pectoralis major has three actions that are primarily responsible for the movement of the shoulder joint.

The first action is flexion of the humerus, similar to throwing a ball underhand and lifting a child.

The second action is adduction of the arm, bringing the arm closer to the body’s center, more technically called the middle sagittal plane.

Thirdly, it rotates the humerus medially, as occurs when arm-wrestling.

Now that we have a better understanding of the muscles, insertion points, and functions of the chest, we can make some intelligent exercise choices.

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References:
1. https://teachmeanatomy.info/upper-limb/muscles/pectoral-region/
2. https://study.com/academy/lesson/pectoralis-major-action-origin-insertion.html
3. https://en.wikipedia.org/wiki/Pectoralis_major
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675616/pdf/jssm-19-645.pdf
5. https://pubmed.ncbi.nlm.nih.gov/26700744/