How to Close the Gap in Your Chest: 5 Effective Exercises

Looking to close the gap in your chest and enhance your inner pecs? If you’ve been wondering how to fill out that area between your chest muscles, we’ve got you covered.

With the right exercises and targeted training, you can work towards minimizing the appearance of the sternum gap.

To achieve a fuller-looking chest, incorporating exercises like Weighted Push-Ups, Dumbbell Bench Press, and Incline Dumbbell Bench Press into your routine can make a significant difference.

By focusing on specific movements that target the inner chest fibers, you can enhance muscle thickness and overall chest development.

Whether it’s genetics or muscle size causing the gap, experimenting with different workout variations like High-to-Low Cable Fly and Close Grip Bench Press can help you address this common concern.

With dedication and strategic training, you can make progress towards a more balanced and defined chest appearance.

How to Close the Gap in Your Chest

How to Close Gap Between Chest Muscles?

“Assessing Your Starting Point” typically refers to evaluating one’s current status or position before embarking on a journey, project, or goal.

Here’s a breakdown of how you can approach this assessment:

Individual Variation and Genetics

When it comes to closing the gap in your chest, understanding individual genetic influences is crucial.

Genetics play a significant role in determining the shape and structure of your muscles, including the gap in your chest.

While you may not be able to alter your genetic predisposition, you can work on optimizing your muscle development.

By focusing on targeted exercises and muscle-building techniques, you can enhance muscle size and definition, improving the overall appearance of your chest.

Importance of Posture and Muscle Balance

Posture and muscle balance are essential factors to consider when addressing the chest gap issue. Poor posture can accentuate the visibility of the gap, while muscle imbalances can affect the symmetry and fullness of your chest.

By maintaining proper posture throughout your workouts and daily activities, you can help align your muscles correctly and reduce the prominence of the chest gap.

Additionally, incorporating exercises that target muscle imbalances can help you achieve a more balanced and sculpted chest appearance.

Key Principles of Inner Chest Development

Developing the inner chest can be a challenging endeavor for many individuals, as it requires targeted exercises and a solid understanding of the underlying anatomy.

Here are some key principles to keep in mind when focusing on inner chest development:

Focus on Compound Movements

Engaging in compound movements is crucial for developing your inner chest muscles effectively. Exercises like bench press, push-ups, and dips work multiple muscle groups simultaneously, including the inner fibers of your chest.

These compound movements help target a wider range of muscles, promoting overall chest development and enhancing muscle size.

Make sure to incorporate compound exercises into your workout routine to achieve a well-rounded chest appearance.

The Role of Isolation Exercises

In addition to compound movements, inclusion of isolation exercises specifically targeting the inner chest muscles is essential for achieving a more defined and sculpted look.

Isolation exercises like cable crossovers, chest flies, and chest presses with a focus on the inner range of motion can help isolate and strengthen the inner fibers of the chest.

By incorporating these exercises into your training regimen, you can emphasize the development of the inner chest muscles, ultimately reducing the appearance of the sternum gap and achieving a more balanced chest structure.

Top Exercises to Close the Chest Gap

Closing the chest gap, also known as the pectoral gap, involves targeting the inner chest muscles to enhance overall chest development.

Here are some top exercises specifically aimed at narrowing the chest gap:

1. Close Grip Push-Up Variations

Close Grip Push-Up Variations

To target the inner chest and work towards closing the gap, incorporate close grip push-up variations into your routine.

These variations help engage the inner fibers of the pectoral muscles, promoting a more sculpted appearance. Consider adding diamond push-ups and triangle push-ups to your workout regimen for effective results.

2. Bench Press with Narrow Focus

Bench Press with Narrow Focus

Opt for a narrow grip during bench press sessions to emphasize the inner chest area. By focusing on a narrower grip, you can effectively target the muscles near the sternum, working towards reducing the appearance of the gap.

Ensure proper form and control throughout each repetition to maximize the benefits of this exercise.

3. Cable Fly Adjustments for Inner Chest

Cable Fly Adjustments for Inner Chest

Adjust your cable fly technique to specifically target the inner chest muscles. By crossing the cables at chest height and maintaining a controlled range of motion, you can isolate and strengthen the inner pecs.

Incorporate variations such as high-to-low cable fly to further enhance muscle definition and symmetry in the chest region.

4. Dumbbell Flies: Technique for Targeting the Inner Pecs

Dumbbell Flies

Execute dumbbell fly exercises with a focus on the inner pectoral muscles to help close the chest gap. Maintain a slight bend in the elbows throughout the movement to engage the inner chest fibers effectively.

Control the descent and ascent phases of the exercise to ensure proper muscle engagement and optimize results.

5. The Squeeze Press and Plate Pinch Press

The Squeeze Press and Plate Pinch Press

Integrate the squeeze press and plate pinch press into your workout routine to enhance inner chest development and reduce the sternum gap’s visibility.

These exercises target the inner chest muscles while improving muscle activation and control. Focus on squeezing the weights together during the movement to maximize the impact on the inner pectoral region.

Structuring Your Inner Chest Workout

Structuring an inner chest workout involves selecting exercises that specifically target the inner portion of the pectoral muscles.

Here’s a structured workout plan focusing on inner chest development:

Balancing Volume and Intensity

When structuring your inner chest workout to target the sternum gap, it’s essential to find the right balance between volume and intensity.

Focus on incorporating a variety of exercises that emphasize the inner chest muscles while varying the intensity to challenge your muscles effectively.

Start with compound movements like bench presses and cable crossovers to engage multiple muscle groups and increase overall chest development.

Supplement these compound exercises with isolation movements that specifically target the inner chest fibers, such as dumbbell flies or squeeze presses.

By combining different exercises with varying degrees of intensity, you can ensure comprehensive muscle stimulation and growth.

Incorporating Progressive Overload

To effectively close the gap in your chest and promote muscle growth, it’s crucial to incorporate progressive overload into your inner chest workout routine.

Progressive overload involves gradually increasing the stress placed on your muscles over time to encourage continuous adaptations and muscle development.

You can achieve progressive overload by progressively increasing the weight lifted, the number of repetitions performed, or the intensity of the exercises.

Monitor your progress closely, gradually increasing the workload as your strength improves to ensure consistent gains in muscle size and definition.

By implementing progressive overload techniques in your training regimen, you can effectively target the inner chest muscles and work towards reducing the visibility of the sternum gap.

Additional Strategies for Chest Development

Additional Strategies for Chest Development

In addition to targeted exercises, several strategies can enhance overall chest development.

Here are some additional approaches to consider:

Diet and Supplementation

Ensuring that you have a well-balanced diet is crucial for supporting muscle growth in your chest area. Focus on consuming an adequate amount of protein to aid in muscle repair and growth.

Incorporate lean protein sources such as chicken, fish, tofu, or lentils into your meals. Additionally, include complex carbohydrates like whole grains and plenty of fruits and vegetables to provide energy for your workouts.

Supplementation with protein powders or amino acids can also be beneficial in supporting your muscle-building goals.

Whey protein, creatine, and branched-chain amino acids (BCAAs) are popular choices among fitness enthusiasts to enhance muscle recovery and growth.

Remember to consult with a healthcare professional or a nutritionist before adding any supplements to your routine to ensure they align with your fitness goals and overall health.

Recovery and Rest

Rest and recovery are as essential as your workouts when it comes to chest development. Adequate sleep is crucial for muscle repair and growth. Aim for 7-9 hours of quality sleep each night to allow your muscles to recover and regenerate effectively.

Incorporate rest days into your workout routine to prevent overtraining and allow your chest muscles to recover fully.

Listen to your body and give yourself time to rest if you feel fatigued or sore. Techniques like stretching, foam rolling, and massage can also help in reducing muscle tension and promoting recovery.

Remember, proper recovery and rest are key components in achieving optimal chest development results. Prioritize sleep, rest days, and recovery strategies to support your muscle growth and overall fitness journey.

When to Consider Professional Advice

Considering professional advice is crucial when:

Consulting with a Fitness Professional

If you’ve tried various exercises and techniques to close the gap in your chest without seeing the desired results, it may be time to consult with a fitness professional.

They can assess your current workout routine, muscle development, and overall progress to provide personalized recommendations for targeting the sternum gap effectively.

A fitness expert can offer guidance on specialized exercises, form correction, and workout intensity to specifically address your chest gap concerns.

Medical or Cosmetic Interventions

In cases where the sternum gap persists despite regular exercise and targeted routines, seeking medical or cosmetic interventions may be necessary.

Procedures such as breast lift combined with implants, fat transfer, or mastopexy can help reduce the size of the gap and enhance chest symmetry.

Additionally, nonsurgical options like dermal fillers, radiofrequency treatments, or laser resurfacing could be considered to address the wide breast gap effectively.

Consulting with a healthcare professional specializing in cosmetic or medical interventions can provide you with expert advice on the most suitable treatment options based on your individual needs and preferences.

Frequently Asked Questions

How can I reduce the visibility of the sternum gap through exercise?

Focus on Weighted Push-Ups, High-to-Low Cable Fly, close grip push-up variations, narrow-focused bench press, cable fly adjustments, dumbbell flies technique, squeeze press, and plate pinch press.

These exercises target inner chest muscles to minimize the sternum gap’s appearance and enhance muscle definition.

What role do genetics play in chest symmetry?

Genetics significantly affect chest size and shape through hormone levels and specific genes controlling breast tissue development. Understanding genetic influences is crucial for optimizing muscle development to achieve chest symmetry.

How important is diet for chest development?

Proper nutrition is vital for chest development. Consume adequate protein, complex carbs, and supplements like whey protein, creatine, and BCAAs. Also, prioritize rest, quality sleep, and recovery strategies for optimal muscle growth.

Are there exercises to target inner chest muscles effectively?

Incorporate a mix of compound and isolation exercises like close grip push-up variations, bench press with a narrow focus, cable fly adjustments, dumbbell flies technique, and squeeze press. Focus on balancing volume and intensity for inner chest muscle targeting.


By incorporating targeted exercises and understanding genetic influences, you can effectively reduce the visibility of the sternum gap and enhance chest symmetry.

Focusing on inner chest workouts that balance volume and intensity, along with progressive overload techniques, is key to promoting muscle growth and achieving a sculpted appearance over time.

Remember to prioritize a diet rich in protein and complex carbohydrates, coupled with proper rest and recovery strategies.

If desired results are not met through regular exercises, seeking advice from fitness experts or exploring medical interventions may provide personalized solutions.

Stay committed to your chest development journey, and with dedication and the right approach, you can close the gap in your chest and achieve your desired physique.

Leave a Comment

Dear Seniors 


Please subscribe to our newsletters