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Home -Inner- Pec Exercises (4 BEST)

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Rating: 4.0; Vote: 1

Hitting your pecs with a home chest workout can be challenging. This is because it is hard to fully contract your chest muscles when all you do are standard pushups and dips. In this video, I show you the four best home inner pec exercises to help you build a bigger, more defined chest with minimal equipment. In fact, to perform the 4 exercises for your chest shown in this video, all you will need is a single band or just your own bodyweight. Let-s start by looking at the most basic of these home chest exercises. We are talking about the standing one arm band crossover. The key to this movement is to extend the non working arm out in front of your body and contract your chest on that side as well. From here, you have established a target for the working arm to be sure it crosses and you have engaged the chest on the opposite side which will increase the strength of contraction on the working arm at the end of the movement. Next you want to test your isometric and eccentric strength on this same side by getting your arm to the middle position and now step away from the band. You are going to keep walking out until your arm is no longer able to maintain its position along the midline of your chest. Next you are going to hit the ground for two of the greatest pushup variations for building a complete, ripped, more defined chest. This is because with these movements, you aren-t just doing the pressing portion of the exercise but you are adding in the all important crossover to hit the horizontal adduction function of the pecs. With a band in one hand, perform what appears to be a normal pushup. However, when you get to the top of the rep pick up your hand with the band in it and cross it over the other until you can put it flat on the ground on the opposite side of it. This will briefly provide an incredibly strong contraction of the chest. Pick up the hand and return it to the starting position. This actual adduction exercise is one that can be compared a bit to the simulated adduction (or relative adduction) that we were able to create in a previous video with the twisting chest pushup. This one also adducts the upper arm but does so by moving the body on the arm rather than the arm on the body. Either one will pump up your chest and bring out the gains if you start incorporating them whether you are training at home or at the gym. For a complete home workout for your chest and the rest of your body for that matter, head to and get the ATHLEAN XERO bodyweight only program. If you have a bit of home gym equipment and you would rather train at home (or even at the gym) be sure to
Date: 2022-04-22

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Comments and reviews: 10

sport
I like to adduction to my push-ups by using furniture sliders on my carpeted floor. A clean sock on a clean hardwood floor could work too. Anything that can minimize friction will do two things. 1) Reduce tricep activation which would push your hands away from each other therefore increasing the load and activation of the pecs. 2) Enable you to add adduction at top of the push-up.
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Siris101
I have a gap between my pecs and have heard conflicting information, some say you just need to work the inner pec to fill the gap, others say it's not possible to fill the gap as it's is genetic and just where the muscles are attached, like how not all abs are symmetrical.
Can someone point me in the right direction?
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Matthew
So glad I started listening to Jefd on band exercises. Ive been doing tree pose with abduction cross over pulls and a few others but good to know Im on the right track and Im listening to my muscles and aware of activation.
What about that one band cross over pushup but without the band, just a pushup form?
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Antonio
I-m having trouble with my chest a bit. It seems like every exercise I do for the inner chest, most of the benefits and growth go to the outer portion of my chest(even tho I feel the inner chest fully activated like with cables) is there anything I can do for that?
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Daniel
Pectorals are my smallest muscles in the body I just started working them out and suddendly I noticed a microscopic gap between them, this is the second time you saved my life, thanks from the heart Jeff, I wish you the best in life.
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JDSmil3
AWESOME video. Thanks for the upload as usual guys. amazing work as usual. Already have the band so will be working this part of the chest from now on like this. Lift guys but lift correct! If your not sure ask Jeff!
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Jesse
Should I build a decent chest first and then start building an inner chest? Also, once I've done that, does it matter if say, I hit bench first, incline bench, etc. and then hit inner chest after?
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Elocore
Thank you so much for this, im gonna give this a try for a while and see how it goes, the split in my chest only goes up about halfway so hopefully these exercises can complete it for me
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Black
I don't trust rubber bands. I use two 20lbs dumb bells flat on my back and standing bringing one up across my chest with wrist turning in. But i got that from Jeff soooo he's the big dawg!
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Alex
I'm a hardgainer and my middle chest is boney. If it wasn't I would be way more confident with taking my shirt off. Great video Jeff! Hope it helps me!
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