Exercises for Building Inner Chest Muscle

Dumbbell Flys

* Lie flat on a bench, keeping your feet firmly planted on the floor.
* Hold the dumbbells above you, at arms length, in such a way that the palms face each other.
* Lower the dumbbells, by your sides, while thrusting your chest out. Bend the arms slightly at the elbows.
* Return your arms to the starting position, this time squeezing your chest in.
* Repeat 2-3 times, to do a complete set, and do 8-10 sets.

Parallel Bar Dips

* Move in-between two parallel bars.
* Hold onto the bars and try to raise yourself at arms length.
* Try to lower yourself as much as possible, using your arms, while feeling a good stretch in your chest muscles.
* Now, press back and feel a contraction in your chest as well as your triceps.
* Repeat 2-3 times, to do a complete set, and do 8-10 sets.
* To put more pressure on the chest, try leaning your body a little forward.

Cable Crossovers Exercise

* Stand upright and grab the handles of overhead pulleys, on both sides.
* Bend forward slightly and extend your arms, while experiencing a stretch in your chest muscles.
* With your elbows slightly bent, flex your arms. You will feel a contraction in the chest.
* Repeat 2-3 times, to do a complete set, and do 8-10 sets.
* In order to get a full pectoral contraction, you can also crossover the centre.