3 Best exercises for the inside from the man’s pecs
The chest muscles are some of the most trained on the muscles by almost any weight trainer in any gym around the world.
Along with the biceps, shoulders, and abs, the pectoral muscles are the most popular muscle group to develop from the first day you set foot in the gym.
But it would be a simplistic way of looking at the bibs.
When most people say “build pecs” they are referring to the pectoralis major, which is that big muscle in the front of the chest and what gives the chest its shape. This is the muscle all trainers work on when developing their chest. But to sculpt it correctly, it needs to be worked from different angles. While most guys are aware that they have to work on the top and bottom of the pecs, many leave the inner pecs aside. This is a mistake. The inner pecs are the finishing touch, the cherry on the cake. The inner pecs give the whole chest sculpting looks great, what professional bodybuilding looks for.
So here are three exercises you can do to work on your inner pecs
1- Openings with dumbbells
Lie on your back on an exercise bench with your arms straight and elbows slightly bent. In a large, round motion, bring both dumbbells together at the midpoint above your chest. Make sure you contract your pecs as much as possible with the movement. Hold tight for a second, slowly come back.
Do 3-4 sets of 8-10 reps.
You can extend this exercise by doing supersets with different bench positions (flat, incline and decline).
2- Cable crosses (Crossover cable)
This requires that big machine with two cable stations. Any respectful gym will have one of those. Stand with one foot forward and your hands grip the cable handles above you. Stand upright so the cables are a little in front of you, and bend your body slightly so that your pecs extend forward. Being the hollow down and around the waist level. Again, make sure you get a good contraction on your pecs as you complete the movement. Hold tight for a second, slowly come back. Do 3-4 sets of 8-10 reps.
3-Closed footprint bench
This is pretty much like the basic flat bench that everyone does. Only this time, do the presses with your hands gripping the bar at its center point – your hands should be touching each other. This will change the exercise towards your inner pecs. Do 3-4 sets of 8-10 reps.
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