Push-Ups That Target the Inner Chest

Building your ideal body takes hard work, dedication, and, at times, attention to detail. Working specific areas of a muscle can help you create the exact look that you want.

The inner chest is a part of the chest muscle that you can specifically target if you perform the right exercises. Two push-up variations in particular allow you to hit your inner chest: the wide grip push-up and Valslide fly.

Get to Know Your Chest: Pectoralis Major

The chest muscle is more properly known as the pectoralis major. It's one of the biggest and most powerful muscles in your upper body. Even though this muscle has one name, there are actually two parts, or two heads, per StatPearls: the sternocostal head and the clavicular head.

The sternocostal head originates from your sternum (the bone in the middle of your chest) and from the top of your abdominal oblique. It's larger than the clavicular head and comprises the bottom and inside of your chest muscle.

The clavicular head originates from under the clavicle (collar bone) and makes up the top of your chest muscle. Both the sternocostal head and clavicular head insert into the same spot at the top of your arm bone (humerus).

As one unit, your chest muscles bring your arms across your chest horizontally, the same motion that you use to clap your hands together. Your chest muscles also rotate your arms inwards, which is the motion that you would use to signal a “thumbs-down.” Each head of your chest muscle performs a slightly different action.

Sternocostal Head of Pectoralis Major and Your Inner Chest

The sternocostal head is used more when you perform wide-grip pressing motions, like a wide-grip bench press. The clavicular head is more active when you do an overhead pressing motion or a press with your hands close together. The sternocostal head extends your shoulder, or pulls your arm down. The clavicular head flexes your shoulder, which means that it raises your arm up, the opposite motion of the sternocostal head, according to University of Washington Medicine.

Wide Grip Push-Up

This exercise is a simple variation of the classic push-up.

Step 1

Start at the top of a push-up position with your arms and knees straight. Your hands should be a few inches wider than shoulder-width apart.

Step 2

Lower yourself down into the bottom of the push-up position, keeping your body in a straight line from your shoulders to your ankles.

Step 3

When your chest is about an inch off of the ground, press yourself back up to the top of the push-up position. Make sure that you maintain a straight line from your shoulders to your ankles throughout the movement and prevent your hips from sagging.

Valslide Fly

This variation of the dumbbell fly is done with sliders or towels. Note that the Valslide fly is an advanced version of a push-up — if you’re not yet able to perform a wide grip push-up with proper form, hold off on the Valslide fly.

Step 1

Use either sliders on a carpet or towels on a hardwood surface for this exercise. Get into a plank position with one slider or towel underneath each of your elbows and forearms.

Step 2

Slide your arms straight out to the side, lowering your body down until your chest is an inch off of the ground.

Step 3

Pull your arms back in together until you are at the top of the plank position again.

The Takeaway

• To effectively target the inner chest, incorporate wide-grip push-ups and Valslide fly exercises into your workout routine as these motions engage the sternocostal head of the pectoralis major.
• Ensure that your push-ups maintain a straight line from shoulders to ankles to avoid unnecessary back strain.
• These exercises are generally safe, but be mindful of shoulder strain. Make modifications if you experience any pain. The Valslide fly is an advanced version of a push-up, while a wide push-up is an easier version of a standard push-up. If you’re not able to perform a wide grip push-up with proper form, don’t attempt a Valslide fly yet.
• Before introducing new exercises into your fitness regimen, especially if you have preexisting conditions, check with a healthcare or fitness professional.