Channel：Nick Nilsson – the Mad Scientist of Muscle
Now, don’t have a meltdown saying there is no such thing as the inner chest.
Yes, you are correct. There isn’t.
What THIS version of the dumbbell bench press does is change the angle of the body and upper arm to put more tension on the chest muscles fibers towards the origin of the pecs (where they attach on the sternum).
This changes the contraction pattern to be more similar to a cable crossover or pec deck (this means if you train at home and don’t have those, you can do a contraction-focused exercise).
Research DOES show that it is possible to put more tension on (bias) certain areas of a muscle… not ISOLATE, just shift a bit more tension by changing joint angles (among other factors).
So with that in mind, you’ll be doing this one on a decline bench, with the non-working hand gripping the ankle pad to hold your body in place.
Your shoulder girdle will be tilted down towards the pressing side.
When you press, it will look and feel almost like a cross-body press.
You don’t go across the mid-line (sternum) because the angle is not that steep, but this sharper angle at the shoulder does cause more loading to shift to the origin of the pecs on the sternum.
You will feel the difference in where this movement hits the pecs.
It takes loading off at the bottom stretch position (especially because you’ll be resting or almost resting the upper arm on the bench like a floor press), but really enhances the contraction at the top, so it’s a good one to do after you’ve done your regular pressing.
If you have a decline bench, this one is worth giving a try.
Practice getting into and out of position with a light dumbbell before you go heavier.
I find it worked best to set the dumbbell on the knee, sit on the bench, get the non-working hand in place, the lie back and get the dumbbell in position.
When done, set it on your knee again, then swing your bottom leg around and set the dumbbell on the ground. Or whatever feels best to you.
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