Best Push Ups For Inner Chest To Build Size and Strength

If you are looking for bodyweight push-ups exercises that work the inner chest, you’ve come to the right place. Here, we’ll talk about the best push-up for training the inner pec.

You can strengthen and increase the thickness of your chest by including this inner chest push up into your training regime. Having a well-developed inner chest helps to create a fuller upper body, and also has functional benefits.

How To Build Inner Chest With Push Ups

Many people choose to build muscle with push ups because they have many benefits. When it comes to resistance, your body reacts to any kind of resistance, whether you are using weights or your own body.

Choosing the right exercises, with the right intensity, allows you to eliminate the need for weights from your inner chest bodyweight workout routine.

Benefits Of Inner Chest Bodyweight Workout

When it comes to training, the Inner pecs push-ups or bodyweight exercises are a perfect choice because:

• A chest push up will improve muscular endurance in the upper body and strengthen both muscles and bones.
• As you’ll be moving your full body around, these drills will improve your metabolism, get you to burn more fat and help you achieve that mean and lean look.
• Push ups are also considered a compound exercise because they require multiple muscle groups to be worked simultaneously.
• One benefit of push-ups is that they can also strengthen the cardiovascular system by making your heart work harder.
• Push-ups require more balance that can lead to greater muscle fiber recruitment.
• The movements you’ll learn are highly functional. You will gain strength and size, and you will become more powerful all around.
• A chest workout can be a good full-body workout and help you burn more calories.

Inner Chest Bodyweight Push-Ups Workout

Here are the best inner chest push that require no equipment, or just a slight modification to target your inner pecs. With so many variations of push-ups available, one type will help you develop the inner portion of your chest better than others.

1. Standard Push-Ups

Standard Push-Up is the popular type of push-ups that to build your entire upper body, shoulders, chest, and arms.

Regular push up will target the middle and inner chest muscles. Inner chest muscles are worked because you can squeeze the chest near the top thanks to the close hand placement.

How To Do Standard Push-Ups

1. Lay face down on the ground with your legs straight, and arms supporting the upper body. Keep your knees off the ground.
2. Raise yourself off the ground, straightening your elbows and your arms.
3. Raise until your elbows are locked, and pause for a moment at the top of the movement.
4. Now, lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
5. Repeat the desired number of reps.

Training Tips

• Keep your elbows close to your body.
• When you lower yourself, take it slow and easy, and really push yourself back up.

2. Narrow Grip Push-Up

Training with close-grip push-ups is more challenging, since each rep is harder, you’ll be getting a great workout with fewer of them.

Take a narrower push-ups stance than you normally do, which is similar to a close-grip push-up that helps in building the inner chest.

How To Do Narrow Grip Push-Ups

1. Take a narrower push up stance than you normally would.
2. Now raise yourself off the ground, straightening your elbows and your arms, but keep your elbows close to your body.
3. You can squeeze the inner chest and triceps by raising your arms and pausing for a moment at the top of the movement.
4. Now lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.

3. Diamond Push Up

Diamond push-ups, also known as triangle push-ups, are a more advanced type of the classic push-up. To emphasize the inner chest, shift to a narrower grip.

Practice diamond push-ups by bringing your hands too close together to form a diamond or triangle shape below your chest.

How To Do Diamond Push-Ups

1. Put your hands under your chest and position your index fingers and thumbs to form a diamond shape.
2. Now extend your arms so that your body is elevated and forms a straight line from your head to your feet.
3. Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat.
4. Stop just before your chest touches the floor, then push back up to the starting position.
5. Do 8-12 Reps for 3-4 Set.

Training Tips

• Remember to keep your back straight with your abs and glutes contracted at all times.
• Keep the chin down and don’t look forward.

4. Reverse Grip Push-Ups

The reverse grip push-up is a fun and great variation of the standard push-up. The exercise is done with your fingers facing your feet (your palms outward).

These push-ups require your hands to be closer to the hips beneath the lower chest level. This makes your lower and inner chest, as well as front shoulders, work extra hard during the movement.

How To Do Reverse Grip Push-Ups

1. Get down into a press-up position with your hands placed, so your fingers are pointing towards your toes.
2. Take a big breath in and slowly start to bend your elbows. Do not let your elbows move outwards (away from your body).
3. Lower yourself until you are about an inch from the floor. Pause the movement when you are at the bottom for a second.
4. Push through your palms like you would try to push the floor away from yourself, extending the arms but maintaining a slight bend in the elbow.
5. You can repeat this many times you want.

Training Tips

• Always make sure to do a proper warm up especially focusing on warming up and stretching your wrists
• Keep your neck in a neutral position to avoid stressing and hurting it.

5. Dumbbell Push-Up

Using dumbbell for push-ups make push-ups a more powerful exercise and help you increase upper body strength, muscle mass, and overall balance.

Dumbbell Push-up is a great exercise to add to your inner chest bodyweight workout arsenal.

How To Do Dumbbell Push-Ups

1. Grip a dumbbell in each hand and get into a plank position with your palms facing down towards the floor. 
2. Now raise yourself off the ground straightening your elbows and your arms but keep your elbows close to your body.
3. Raise until your elbows are locked, and pause for a moment at the top of the movement.
4. Now lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.

Training Tips

• Don’t let your hips raise.
• Make sure your body is in the straight line from head to the feet.

Takeaways

With persistence, the right methods and slight modifications to push-ups exercises, you might be able to make a positive change in training parts of the body that are particularly stubborn.

The push ups above will work the inner chest when a person performs them correctly. It is best to add these exercises to a full-body strength training routine to achieve a well-balanced physique. Focus on Dumbbell Squeeze Press and a Cable Crossover to really develop the inner chest and sternocostal head.

To build a strong upper body, it’s important to train the chest as a whole unit and then focus on getting all 3 parts of the muscle working.

People Also Asked

Do push-ups work inner chest?

There are many variations of push-ups for the inner chest such as Narrow Grip Push-Up, Diamond Push Up, Reverse Grip Push-Ups

Inner chest muscles are worked because you can place the hand closer than the shoulder width and squeeze the chest near the top thanks to the close hand placement.

Do diamond push ups work inner chest

The best exercises to target the inner chest are diamond push ups. A simple way to target the inner pecs with a pushup is to narrow your hand spacing into the diamond position.

Do close grip push ups work inner chest

A simple way to target the inner pecs with a push up is to narrow your hand spacing. Close grip push ups can be used to build the inner chest.

Know More About Chest Training

• Push-Ups: How-To, Muscle Worked, Benefit, Variations
• Diamond Push Ups: How To Do, Muscle Worked, Benefits
• 10 Best Inner Chest Exercises and Workout
• Lower Chest Bodyweight Workout That You Can Do At Home

12 Most Effective INNER CHEST Exercises And Workout (BUILD MASSIVE CHEST)