Chest Exercise (UPPER and INNER Pecs with 1 Dumbbell)

Get more chest shredding exercises in the complete program

Guys always seek out chest exercises that allow them to target specific areas of their chest like the upper or inner pecs. Some would argue that it’s not possible to zero in on these areas of the chest or pectoralis muscle. I would agree that you cannot isolate a particularly area, but saying it’s impossible to influence one area over another is simply not true.

In this video, I show you how to influence growth in the upper and inner pecs using a single dumbbell. This chest exercise is one that you can easily do at home since you don’t need a lot of space or equipment to do it.

To perform this upper and inner chest exercise called the crossover shrug, simply grab a dumbbell and stand with it hanging in front of you. Begin by twisting your hand in, so your thumb points towards you, this will internally rotate your shoulder. From here, simultaneously lift the dumbbell up and across your chest as you shrug your shoulder. You should feel an intense squeeze in your pecs as you do this.

Slowly lower the dumbbell and repeat for 10-12 reps, making sure to hold the contraction of the pectorals on every rep. Again, you should see and feel the contribution of the different areas of the chest muscle as you perform this move.

The key to understanding what makes an effective chest exercise is how much of a complete contraction you can achieve by doing it. Wide grip bench presses for example do not involve enough horizontal adduction at the shoulder to make it the best exercise for building your chest (let alone your upper or inner chest).

For a complete workout program that will show you how to develop a complete, ripped muscular chest, be sure to head to and get the ATHLEAN-X Training System. I show you how top pro athletes build a massive chest by training like an athlete and ignoring the typical gym advice that simply isn’t true.

For a sample of this type of complete chest workout, be sure to check out this video listed on youtube –

For other chest exercise tips and videos as well as nutrition and supplementation videos, be sure to subscribe to our channel here on youtube at

Source: Chest Exercise (UPPER and INNER Pecs with 1 Dumbbell)

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