When I first started training, I asked a few of the biggest bodybuilders in my gym how to build a big thick inner chest. They said to build a big inner chest is the most difficult part of the chest to build, but this I already knew.
BUILD A BIG THICK INNER CHEST WITH ONLY 2 EXERCISES
CABLE TRAINING, REALLY?
What shocked me was what exercises they recommended I perform at the beginning of my chest workout, not on all my chest workouts but every second chest workout.
They said if I perform the same exercises for my inner chest every time I work out, I’ll stop growing and therefore suggested I do the regular heavy and well-known bench presses and dumbbell presses one week, and on the following week, I should perform cable exercises to build a big thick inner chest. Cables for chest, I thought, are you serious. Cable training is for girls.
GENETICS PLAY A PART
The truth is, it’s difficult to build a big thick inner chest for most people due to the simple fact of genetics. However, even if you don’t have great genetics to build a big inner chest, you can still make a significant improvement with your inner chest.
You can perform some chest exercises at the beginning of your chest workout that you’d probably only have done as a shaping movement at the end of the mass building sets like bench presses.
DO CABLE CROSSOVERS ON YOUR SECOND CHEST WORKOUT
By performing cable crossovers as your first chest exercise, not for every chest workout but on every second chest workout, you’ll probably be shocked at just how sore your inner chest feels the next day or for the next two days or so.
Since you’re doing cable crossovers first when your strength level is at its peak, you can perform the movement with much heavier weights than you could if you did crossovers as your last chest exercise for the day.
The key is to perform the cable crossovers correctly by leaning forward slightly, and when pushing the cables forward, you need to fully straighten your arms, touch your wrists together and crunch your inner chest as you straighten your arms.
CRUNCH THE INNER CHEST WITH EACH REP
As a personal trainer, I tell my bodybuilding clients to really feel each rep during the cable crossovers and always crunch the inner chest with each rep. If you can’t feel your inner chest during cable crossovers as your first movement, you’re simply not performing the exercise correctly and will have difficulty building a big thick inner chest.
Most of my training clients are blown away by how effective doing cable crossovers as the first chest exercise in a chest workout can be and are always very sore the next day. I started doing them myself after learning about it from other bodybuilders to build a big inner chest, and as my inner chest began to grow, I incorporated it into the workouts of my training clients.
DO FLAT OR INCLINE DUMBBELL FLY
Another effective exercise to build a big thick inner chest is the flat or incline dumbbell fly. The dumbbell flyes should be performed very much like the cable crossovers by pushing the arms forward at the completion of each rep.
Touch the dumbbells together, flex and hold the chest in a flexed position for a second or two while the arms are straight to force the blood into the inner chest. You can do this exercise directly after the cable crossovers or alternate by doing them before cable crossovers when you’re training your inner chest first.
After doing your heavy cables and incline or flat dumbbell flyes, move onto your regular bench press, dumbbell press or chest machine exercises for general mass building.
Building a big, thick inner chest is definitely hard work. Even after years and years of bodybuilding, I still acknowledge the need to put in a lot of effort to develop and maintain my inner chest. Follow the tips above as it will set you in the right direction to achieve your goal of having a bigger inner chest. Just remember, the harder your work ethic, the better and faster you will see results.