Exercises To Target Inner Pecs

A lot of people want exercises to target their inner pecs so they can hold pens and pencils between their massive pecs. Here are my top three exercises to target the inner pecs:

  1.  .
  2.  .
  3.  .

Thats right, there ARE none! Let me explain. Last week we talked about exercises that target upper and lower pecs.  Muscles are attached to a different bone on each end so they can pull and cause motion.  The pecs attach on the upper arm and then either to the collarbone (upper pecs) as shown below, or the sternum (lower pecs).
Upper Pec - Collarbone to Arm

Incline type exercises work the upper pec, the part attached to the collarbone as shown above.  Because the exercises listed below work upper pecs, the part attached to the collarbone, they do absolutely nothing for inner pecs:

  • incline dumbbell press
  • incline barbell press
  • incline fly
  • military press (if using backrest)
  • dumbbell shoulder press (if using backrest)
  • low cables
  • pushups with feet raised

Now lets look at the lower pec, or the part attached to the sternum as shown below:

Lower Pec - Sternum to Arm

At least now we have a chance of working the inner pec because the lower pec attaches to the sternum where the inner pec can be found.  As mentioned last week in upper and lower pecs, the motions that works this lower pec are the neutral angle like in a bench press or the decline plane like in a decline press.  The following exercises will make the lower pec, the part attached to the sternum, bigger:


  • flat dumbbell fly
  • flat dumbbell press
  • flat bench press
  • mid height cables
  • pushups

lower pec:

  • decline press
  • decline flys
  • high cables

All these exercises will work the inner pecs.  Do these exercises *target* the inner pec?  No!  But do they make the inner pec bigger? Yes!  But they don’t make the inner pec any bigger than the outer pec or the middle pec!  A chain is only as strong as the weakest link.  Its just not possible to make the inner pec stronger or bigger without making that entire strand of muscle that reaches from the sternum to the upper arm just as strong.   Although you can make the inner pec bigger, there are no exercises that *target* the inner pec!!!

Lots of people give exercises for the “inner pecs” but in my opinion, its hogwash. The only way to make your inner pecs big is to make your whole chest big. Just use a well balanced chest workout that hits the chest from all angles: neutral, incline, and decline.  The above exercises listed for mid-pec and lower-pec are the ones that build chest mass – for inner, mid and outer pec.

Again, please note that I am intentionally ignoring the pectorals minor and its exercises.  Because it is a small muscle which lies over the outer pec, it has nothing at all to do with the inner pec size.

Alles Klar?
Exercises To Target Inner Pecs For A Massive Chest


  • Janik Perera

    scooby!! this is a question on cardio and fat loss.
    could you do an article on fatloss, thermogenisis etc..
    Do you lose more fat when keeping warm through out the day or cold? and during cardio and when drinking stuff do you lose more when water is cold or hot etc.

  • Aldo Garbellini

    you do a great job with the little drawings. Your discussions are very clear. Need to go to sleep now so I can get to the gym early. My daughter really likes your cooking lessons.

  • tsorelas

    great job!!!

  • http://www.facebook.com/profile.php?id=100003698229011 Vladislav Vernov

    Scooby, a question. You are MASSIVE. Is it possible to achieve your size with average genetics? Though I might be naturaly mascular, I don’t know. I am 13.

    • JasonB18

      Scooby started working out wen he was 21 if I am not mistaken, and you are 13 so if you start even more early than he did you can probably become strong and big.
      I’m not sure if you can reach his size, because scooby is pretty tall 2.

      • http://profile.yahoo.com/IGQ4C7RGO6TNQYMUMIE2WQVDMY Fmd

        Is it even safe or healthy for such a young person to be weight lifting?

        • sparky

          yes it is fine, in fact, its encouraged. his muscle will put stress on the bones, which are still growing, meaning they will grow stronger to compensate for the additional tension, provided he has proper calcium intake. just stay away from any serious supplements. stick to whey protien and things you can get naturally. good diet and vitamins

  • http://twitter.com/roodnek Roodnek

    I suppose you’re the only engineer holding his pencils in between the pecs instead of a pocketprotector! Anyway your explanation makes sense as usual. Thanks mate!

    • anthem94

      i repeat,,
      IT A PEN,,

  • Pit Kulik


  • sidxp4

    Thanks for the fact . I was really confused about that gap fact …… Thanks

  • JasonB18

    Let’s take the advan.. example .. L’l’l’l’l’l’l’l’l XD
    I watched that part 100 times and it”s still funny.

  • anthem94

    the final answer is,,
    do the well round chest workout,,
    not isolate it,,
    otherwise u wiil get unbalance pec development,,
    ales klar??
    nice video scooby,,

  • simon

    just wondering if there would be any differenence in what angle the arm is at when there is maximum tension. Like in a fly it gets easier as you lift the weights. Whereas i have a elastic band thing which i attach to a door. with my shouldfer facing the door, i hold the handles and pull from my side to in front of me. The exercise gets harder the futher i pull. Is it even worth doin this? just an idea, i thought it was good to hit muscles in a few different ways!

  • http://www.facebook.com/people/נדב-דניאלי/100003348521402 נדב דניאלי

    As I only work at home and have no means to do decline press flys or high cables, do you think pushups with chest reaised (cetween chars) are good for lower pecs?

  • http://twitter.com/DepartmentM Department M

    Scooby – this is a great explanation! I have one question in terms of application for home workouts. The workouts for Upper and Mid Pec are easy to apply in a home workout with a basic combination of using the floor, a plywood board for incline, and dumbbells like you cover in your other explanations. But what about lower pec? Do you have a “MacGuyver” solution for a home decline press method?

    Side note – i love your site – it’s been a great resource for walkthroughs and tips on getting fit at home, and your tone and demeanor are really motivating in what you write and say in your videos. I’ll never set foot in another gym again!

  • john iasou


  • Chan Min Naing

    Scooby, I really believe upper chest area is bigger than it mentions in your drawing. Just look at your own pec. some of your upper chest attach to sternum.