What is the best way to build the upper inner chest?

The chest can be broken up into four quadrants, with the best exercise to isolate listed next to them.

Upper inner: Cable crossovers (lateral tower)

Upper outer: Incline flies (dumbells)

Lower inner: Decline bench press (barbells or dumbells)

Lower outer: Decline flies (dumbells)

Variations of the bench press (incline, decline) shock the upper and lower chest in varying proportions. To shock the upper part, do incline bench presses or incline flies.

To isolate the inner part of the chest, cable crossovers are one of the best exercises. When you cross the two cables in front of your body, squeeze the pectoral muscles and hold for a couple of seconds.

Combining these two exercises (in order) into your workout routine should do the trick.

Personally, I love wearing the old spousal abuser (AKA wife-beater) when I do these exercises. You can really see the striations in your inner chest during the crossovers.

Mix up your exercises when you're doing chest day. Here's something that works for me.

Incline 10-20 reps 30lb dumbells 4 sets

pushups 10- 20 reps 4 sets

peck deck 10-20 reps 4 sets 90 lbs

flat bench 10-20 reps 4 sets 25 lb dumbells

It's a circuit workout that takes about 20 minutes depending on how good of shape you're in.

You have to super set all 4 exercises back to back to back to back. Trust me, you will feel every muscle in your chest, shoulders and triceps. Good Luck!!!!

Try some exercises on this site to help you

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