Cable Fly Why: This is potentially the number one most common chest-building exercise after the bench press—and it's a sure-fire method for training that adduction essential for inner chest ...

Chest Dumbbell Flyes Chest dumbbell flyes are another contender for must-have exercises in your regimes. How to do: Lie down on a flat bench with a dumbbell in each arm.

Any of the bench press fly variations mentioned above could work, and keep the reps higher. Aim for 3 sets of 10 to 12 reps, focusing less on load (you’ve got some fatigue on you now) and more ...

Perform the same dumbbell chest fly exercises, but incline the bench so that you’re about 30 degrees up from the horizontal position. #6: Dumbbell push-ups (Image credit: Getty Images) ...

Dumbbell Chest Fly Why: The dumbbell chest fly is another staple chest exercise that moves your chest muscles in ways other exercises don't. This allows you to focus on adduction, so squeeze hard ...

How to Do It: Sit on the bench holding a pair of dumbbells, with your feet flat on the floor. Lie back on the bench, shifting the dumbbells to your chest with your elbows at a 45 degree angle ...

But not just any old pecs fly, but a brutally low pecs fly that opens up the chest and stretches the muscles to make them wider. At least, this is what Arnie and his contemporaries thought.

The Best Inner Chest Exercises T-Bench Fly Why: The fly takes that essential movement we've already highlighted—adduction—and adds resistance.