What is a middle chest workout?

A strong and sculpted chest has more than aesthetic value. It adds tremendously to your balance, flexibility, and stability. Also known as the inner chest, this region comprises one pair of muscles- the pectoralis major. This is a big fan-shaped muscle that spans over most of your chest wall. 

This muscle does not just keep your arms attached to your body but is also responsible for all your pressing and lifting movements. Another muscle in your chest is the pectoralis minor which is flatter and smaller and lies under the pectoralis major. 

Middle chest workouts are those that are specifically targeted towards activating and strengthening your chest muscles. These workouts include both weighted and bodyweight movements. 

Which are some of the best middle chest workouts?

To have strong chest muscles, it is important to have a well-rounded middle chest workout at home or gym and need to include different exercises to target these muscles in different ways.

Here are some of the best upper middle lower chest workouts that you can include in your workout regime:

  1. Incline bench press: This is one of the best upper middle chest workouts that not just develop your chest muscles but also improve your pressing performance and strength. This is a compound exercise that works on multiple muscles and joints. Here are the steps:
  • Set a bench at an angle of 30-45 degrees.¬†
  • Grip a weighted bench with your hands slightly wider than shoulder-width apart.
  • Unrack the bar and raise it till your arms are extended and your arms are above your shoulders.¬†
  • Slowly lower the bar towards your sternum and repeat.¬†
  1. Incline dumbbell fly: This is one of the most effective upper middle chest workouts that isolate the upper chest muscles and strengthens them. In addition to your pecs, this exercise also recruits your anterior, lateral, and posterior deltoids and improves your range of motion. Here are the detailed steps:
  • Set the bench at an angle of 30-degrees.¬†
  • Grab the weights and lie on your back.¬†
  • Extend your arms upwards with your palms facing each other. Your elbows must be slightly bent.
  • Hold the top position for a second and lower the weights till they are in line with your shoulders and repeat.
  1. Cable crossover: This is a middle chest cable workout that works on the sternal heads of your pectoralis major. These are found in your lower chest alongside your shoulders and back. Here is a step-wise explanation of this middle chest cable workout:
  • Set the pulley handles at their highest level.¬†
  • Stand in the centre of the machine with your feet positioned shoulder-width apart.
  • Keeping your spine and back neutral, bend your torso and elbows slightly.¬†
  • With your wrists facing downwards and core engaged, lower both the handles across your body.¬†
  • Once you get into the fully contracted position, squeeze your chest muscles.¬†
  • Slowly reverse the handles to the starting position while bending your elbows slightly and repeat.
  1. Incline push-ups: This is an excellent middle-lower chest workout to work on your lower chest (sternal region) and back. Incline push-ups are great for people who want to take off the pressure from their triceps and shoulders or those who are still finding their form with a full push-up. Here is how to do this middle-lower chest workout:
  • Stand in front of a bench and place your hands on its edge keeping them shoulder-width apart.
  • Get into the plank position by extending your legs backwards till your legs and back are in a straight line.¬†
  • Now gently bend your arms to lower your chest towards the bench.¬†
  • Hold the position for a second and pull your body away from the bench. Your arms must be straight but elbows must be slightly bent.
  • This is one rep of this lower-middle chest workout.
  1. Decline dumbbell press: This middle chest workout with dumbbells is perfect for people who want to target their lower chest. Using dumbbells allow a better range of motion. Here are the steps:
  • To start this middle chest workout with dumbbells, set the decline bench at 30-45 degrees and lie down with a weight in each hand. Rest the dumbbells on your thighs while keeping your palms facing inwards.
  • Now slowly raise the dumbbells over the chest and extend your arms towards the ceiling.¬†
  • While holding the dumbbells shoulder-width apart, rotate your wrists till your palms face away.
  • To start the upward movement, bend your arms at 90-degrees at the elbow.
  • Exhale and use your chest muscles to push up the dumbbells.¬†
  • At the top movement, squeeze and hold for a couple of seconds.¬†
  • This is one repetition of your lower middle chest workout.¬†

What are the benefits of a middle chest workout?

Whether you are doing the middle chest workout at home or the gym, it has immense benefits for your fitness. Here are some of those benefits:

  • Your pectoral muscles play a major role in defining your posture and balance. A middle chest home workout works on these very muscles and not just improves your posture but also stabilises your back and shoulder muscles.¬†
  • This is a great workout to improve your breathing and prevent shortness of breath.
  • Doing a middle chest workout at home is easy. It requires minimal setup and can be practically done anywhere.¬†

How to do a middle chest workout safely?

Here are some dos and don’ts of a middle chest workout:

  • Never do an upper middle lower chest workout without warming up your muscles.¬†
  • Learn the technique from an experienced trainer to prevent injuries.¬†
  • Do the middle chest home workout in a relaxed manner. Tension may make you do jerky movements and not let you stretch your muscles.¬†
  • Make sure to breathe deeply during your middle chest home workout.¬†
  • Always hold each stretch for 20-30 seconds.¬†


Whether you are doing the upper or the middle-lower chest workout, consistency and variety is the key to gaining its benefits. Do this, and see your upper body transform.


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February 25, 2022

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