Filling in your INNER CHEST

Filling in your INNER CHEST

This seems to be a common question, particularly among young men just starting out on their weight lifting journeys. I remember as a 15-year-old, asking the same question to my Uncle who first introduced me to weights and the answer he gave me still rings true.

If you want to fill in the inner chest, put on 10-15kg of muscle and the chest will fill out naturally anyway. Not the answer I was expecting but it was true. Over the years, as I continued to add muscle, the inner chest started to fill in by itself without having to worry about endless sets of peck-decks and flat flyes. Just to make sure, I added 75kg of muscle over the years and concentrated on compound movements to add mass to the chest (and the other body-parts). It’s not that peck-deck and various isolation exercises don’t have their place, it’s just that compound exercises done with good form will add the most muscle to your frame if you are fuelling your body properly.

Here is a simple yet effective beginners Chest and Triceps workout that I still use sometimes in my quest for more quality muscle. I even put some Flat Dumbbell flyes in for those who aren’t fully sold on the idea of compound exercises alone filling in your inner chest. Best to cover all your bases.


Chest and Triceps

Body Part Exercise Sets & Reps W1 W2 W3 W4
Warm-up Light Incline press 3 x 12 reps
Chest Incline Dumbbell Press 4 x 8 reps
Weighted Dips 4 x 12 reps
Flat Dumbbell Flyes 4 x 15 reps
Warm-up Light close grip bench 3 x 12 reps
Triceps Close grip bench press 3 x 8 reps
Triceps rope push downs 3 x 12 reps
Skull crushers 3 x 15 reps


Performed once every 5-7 days with some enthusiasm and sweat and your pecs will be popping in no time.

Need a new training plan? Check out our customized training plans to accelerate your gains.

Back to blog