Workout for Mid Chest: Strengthening Your Pectoral Muscles

Are you looking to build a stronger, more defined mid-chest? The pectoral muscles are the key muscles that make up the chest, and building them up can help you achieve a more aesthetic and well-rounded physique. While most chest workouts focus on the upper and lower chest, the mid chest is often neglected. In this article, we’ll take a closer look at the muscles involved in mid-chest workouts, and explore some of the best exercises to help you strengthen and tone your chest muscles.

Workout for Mid Chest

Why Target the Mid Chest?

The mid chest, also known as the sternal head, is the central section of the pectoral muscles. Developing this area can give your chest a fuller, more balanced look. Additionally, strengthening your mid chest can improve your overall chest strength and stability, which can translate to better performance in other exercises, such as push-ups, bench presses, and dips.

Understanding the Pectoral Muscles

The pectoral muscles, commonly referred to as “pecs,” are located in the chest area and are responsible for a wide range of movements, such as arm adduction (moving the arms towards the body), arm flexion (bringing the arms up towards the shoulders), and shoulder flexion (raising the arms overhead). The pecs are divided into two parts: the upper pecs (located above the nipple line) and the lower pecs (located below the nipple line). While most chest exercises engage both parts of the pecs, some movements tend to focus more on one part than the other.

Best Workouts for Mid Chest

1. Incline Dumbbell Press

The incline dumbbell press is a great exercise for targeting the upper chest, but it can also work the mid chest if performed correctly. To target your mid chest with this exercise, use a moderate incline (around 45 degrees) and bring the dumbbells down to your mid-chest level instead of your upper chest.

2. Cable Crossover

The cable crossover is a popular exercise for targeting the outer chest, but it can also be used to target the mid chest. To do this, set the cable pulleys to a low position and bring your hands together in front of your body, focusing on squeezing your chest muscles together at the mid-chest level.

3. Dumbbell Flyes

Dumbbell flyes are a classic chest exercise that can target all three sections of the chest, including the mid chest. To target your mid chest with this exercise, use a moderate weight and focus on bringing the dumbbells together at the mid-chest level, squeezing your chest muscles as you do so.

4. Hammer Strength Chest Press

The Hammer Strength chest press machine can be a great way to target your mid chest, as it allows for a more natural range of motion than traditional bench presses. To target your mid chest, use a moderate weight and focus on bringing the handles together at the mid-chest level, squeezing your chest muscles as you do so.

5. Decline Push-Ups

Decline push-ups are a challenging variation of the traditional push-up that can target your lower chest and mid chest. To do this exercise, place your feet on an elevated surface and perform a push-up as you normally would, focusing on bringing your chest down to the ground at the mid-chest level.

Creating a Mid Chest Workout Routine

To effectively target your mid chest, it’s important to include a variety of exercises in your workout routine. Here’s an example mid chest workout that you can use as a starting point:

  1. Incline Dumbbell Press: 3 sets of 8-12 reps
  2. Cable Crossover: 3 sets of 10-15 reps
  3. Dumbbell Flyes: 3 sets of 10-15 reps
  4. Hammer Strength Chest Press: 3 sets of 8-12 reps
  5. Decline Push-Ups: 3 sets of 10-15 reps

Perform this workout once or twice a week, depending on your fitness goals and schedule. As you progress, you can increase the weight and/or reps of each exercise to continue challenging your chest muscles.

Tips for Effective Chest Workouts

To get the most out of your mid chest workouts, keep these tips in mind:

  • Use proper form: Proper form is essential for targeting your chest muscles effectively and avoiding injury. Make sure to keep your shoulders back and down, your chest lifted, and your elbows in line with your wrists during chest exercises.
  • Focus on mind-muscle connection: To get the most out of each exercise, focus on contracting your chest muscles throughout the movement. This will help you activate more muscle fibers and improve your overall chest development.
  • Use a variety of exercises: Incorporating a variety of exercises into your chest workout routine can help you target all sections of your chest and avoid muscle imbalances.
  • Gradually increase weight and/or reps: To continue challenging your chest muscles and promoting growth, gradually increase the weight and/or reps of each exercise over time.
  • Rest and recover: Giving your chest muscles time to rest and recover between workouts is crucial for promoting muscle growth and preventing injury. Make sure to take at least one or two days off between chest workouts.


Targeting your mid chest can help you achieve a more balanced, aesthetically pleasing chest and improve your overall upper body strength and stability. By incorporating exercises like incline dumbbell presses, cable crossovers, dumbbell flyes, Hammer Strength chest presses, and decline push-ups into your chest workout routine, you can effectively target your mid chest and achieve your fitness goals.

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