Joey Vaillancourt Fitness
Muscle Group Training

Chest Exercises – The 3 Best Inner Chest Exercises (superset specialization)

September 27, 2010 by Joey Vaillancourt · 36 Comments 

In this particular video I will demonstrate how to perform some particular exercises that promote inner chest development.

Chest Exercises

The inner chest is a hard muscle group to focus in on and gain muscle.

However, if you pick the right inner chest exercises, you will start to see a dramatic improvement in very little time.

One of the reasons why the inner chest is such a hard muscle group to develop is because people are not performing that proper exercise is to work that inner crevice of the chest.

I’d do not recommend always perform and these specialization exercises but every so often if you can include these exercises in your workout it will go a long way and developing a fuller overall chest.

Always start your chest workout with some compound movements such as a barbell bench press, dumbbell flat press and be sure to include a wide variety of free weight movements such as the dumbbell fly.

When you want to specialize on the inner chest I would highly recommend including the following supersets that you see demonstrated within this video.

These particular supersets are what are known as pre exhaust supersetting to gain muscle.

Pre exhaust supersetting involves performing one at isolated exercise followed by in other exercise working the same muscle group and it is usually a compound movement.


 

Superset 1:

The first two super set consists of the dumbbell chest to fly supersetting with the flat barbell bench press.

Perform roughly 8 to 10 reps on the first exercise then move in to the second exercise without rest in between sets and immediately perform 8 to 10 reps on the flat barbell bench press.

Superset 2:

The second super set you will see demonstrated within this video consist of a dumbbell pull over followed by a two hand dumbbell press.

The dumbbell pullover will work your chest as well as your back but watch closely and pick up on the notes on how to isolate the pullover to focusing more on the chest muscles.

Super set the dumbbell pull over for 8 to 10 reps then immediately following your pullover exercise get into position for the one dumbbell to hand press exercise that follows and perform 8 to 10 reps on that exercise as well.

Be sure to squeeze your muscles at the top of each movement and forcefully contract your chest to ensure that you are indeed working the inner portion.

Performing the supersets that I’ve mentioned above will really help to gain muscle in the inner chest muscles and you should start to develop more definition and create a better line of separation between your two pectoral muscles.

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