Top 10 Best Inner Chest Workouts at Home Without Equipments.

Introduction:

Grabbing a pair of dumbbells isn't always feasible, but that shouldn't stop you from achieving a sculpted and strong inner chest. In this article, we will explore the top 10 best inner chest workouts that you can do at home without the need for any equipment. These exercises are effective, convenient, and perfect for those who prefer to workout in the comfort of their own homes.

Effective Inner Chest workouts for Push-Up Variations

Traditional Push-Ups: 

Traditional push-ups are a classic exercise that effectively targets the entire chest area, including the inner chest. To perform this exercise, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body towards the ground by bending your elbows, keeping your body in a straight line, and then push back up.

Diamond Push-Ups:

Diamond push-ups specifically target the inner chest muscles. Get into a push-up position, but bring your hands close together, forming a diamond shape with your thumbs and index fingers. Perform push-ups with this hand placement to engage the inner chest.

Wide Push-Ups:

Wide push-ups focus on the outer chest, but they also engage the inner chest muscles. Place your hands wider than shoulder-width apart while maintaining proper form. Lower your body, keeping your elbows at a 45-degree angle, and push back up.

Chest Dips:

Chair Chest Dips:

Find a stable chair or bench and sit on the edge with your hands gripping the edge of the chair. Slide your body forward until your glutes are off the chair. Lower your body by bending your elbows, keeping them close to your sides, and then push back up to the starting position.

Elevated Surface Chest Dips:

Use two stable surfaces, such as two chairs or parallel bars, to perform elevated surface chest dips. Place your hands on each surface and lower your body by bending your elbows, keeping them close to your sides. Push back up to the starting position.

Link: If you see the full video about exercise click here. 

Other Inner Chest Workouts:

Wall Press:

A. Wall Push-Ups: Stand facing a wall and place your hands on the wall at shoulder height. Lean in towards the wall, perform a push-up by bending your elbows, and push back to the starting position.

B. Wall Squeezes: Stand facing a wall with your arms extended in front of you. Place your palms on the wall and squeeze your chest muscles as if you are trying to push the wall away.

Plank with Arm Slides:

Start in a high plank position with your hands directly under your shoulders. Slide one hand forward, keeping your body stable, and then return to the starting position. Alternate the sliding motion with each hand to engage the inner chest muscles.

Superman Push-Ups:

Begin in a push-up position. Lower your body to the ground and as you push back up, lift your hands and feet off the ground simultaneously. This exercise targets the entire chest, including the inner chest.

Handstand Push-Ups (against a wall):

Assume a handstand position with your feet against a wall. Bend your arms, lowering your head towards the ground, and then push back up. This challenging exercise requires upper body strength and stability.

Pike Push-Ups:

Start in a downward dog yoga pose with your hands on the ground and your hips raised. Lower your head towards the ground by bending your elbows, keeping them close to your sides, and push back up.

Conclusion:

Achieving a well-defined inner chest doesn't always require fancy equipment or a gym membership. With these top 10 best inner chest workouts that can be done at home without any equipment, you can effectively target and strengthen your inner chest muscles. Remember to warm up before attempting any exercise, maintain proper form, and gradually increase the intensity and repetitions as you progress. Consistency and dedication are key, so make these exercises a part of your regular workout routine and watch your inner chest muscles become more sculpted and toned over time.

(A legend Bodybuilder Andreas Frey who inspired generation).

A legend Bodybuilder Andreas Frey who inspired generation ↩

FAQs 

Q:1 How can I build my inner chest at home?

A: Perform push-up variations, chest dips, wall presses, and other targeted exercises to build your inner chest muscles at home.

Q:2 How do I reduce the gap between my chest?

A: Focus on exercises that target the inner chest, maintain proper form, and consistently perform workouts to reduce the gap between your chest muscles.

Q:3 Why is my chest not growing?

A: Lack of progressive overload, improper form, inadequate nutrition, and nsufficient recovery may hinder chest muscle growth.

Q:4 How do I shape my chest?

A: Shape your chest through comprehensive chest workouts, progressive overload, balanced training, and consistent effort over time.

Q:5 Can I get a flat chest naturally?

A: Achieving a flat chest naturally is possible through regular exercise, including cardio and strength training, along with a healthy diet and consistency in your fitness routine.