The Spoon Press: The Secret Chest Exercise You’re Not Doing (But Should Be)
Today, I want to talk about a very unique movement you can add to your program to help you finally grow the middle portion of your pecs—the area that makes your chest look as powerful as it feels.
Most lifters struggle with chest development at some point. For some, the upper chest seems flat. For others, the lower pecs don’t pop. But one of the most stubborn regions is the inner and middle chest, the part that creates that sharp line down your sternum. Without it, your pecs may look wide, but they lack depth and separation.
The good news? There’s one underrated exercise that can fix this problem, and chances are, you’re not doing it. It’s called the Spoon Press.
In this article, I’ll break down:
How the chest works and why the middle pecs are tough to grow
Exactly how to perform the spoon press with precision
Why the spoon press outshines other “inner chest” movements
How to integrate it into your training program
My personal tips, tricks, and progression methods
Common mistakes and how to fix them
A sample chest workout featuring the spoon press
FAQs and practical answers
Let’s get into it.
Chest Anatomy 101: Why the Middle Pecs Are So Stubborn
Before we jump into the spoon press, we need to talk chest anatomy. Understanding how your pecs are built is the key to training them effectively.
The pectoralis major has two primary regions of origin:
Clavicular Head (Upper Chest): This originates along your collarbone and helps lift and press the arms upward at an angle.
Sternal Head (Middle and Lower Chest): This originates along the sternum (the breastbone) and ribs, and pulls your arms across the body toward the midline.
All fibers of the pec major insert into the humerus (upper arm bone). This means that the pecs shorten when you bring your arm closer to your midline, and they lengthen when your arm is pulled back and away.
Here’s the tricky part:
Traditional bench press variations train the pecs well, but they often emphasize elbow extension (triceps work) and shoulder flexion (front delt work) alongside pec contraction.
The inner and middle pec fibers, especially those attaching near the sternum, require constant adduction and tension across the midline of the body. Most pressing lifts don’t emphasize this enough.
That’s why so many lifters can bench heavy, but their pecs still look flat in the middle.
What Is the Spoon Press?
The Spoon Press is a dumbbell chest press variation where you press two dumbbells together throughout the entire movement.
Instead of letting your arms move independently like in a standard dumbbell press, you actively “squeeze” the dumbbells into one another while pressing them up and down.
The name comes from how the dumbbells “spoon” together, locked side by side.
Why does this matter? Because squeezing the weights together creates continuous isometric adduction, which directly recruits those stubborn inner chest fibers.
How to Perform the Spoon Press (Step-by-Step)
Here’s how to do the spoon press correctly:
Set Up:
Grab two dumbbells of equal weight. Start light until you master the form.
Lie back on a flat bench with your feet firmly planted.
Hold the dumbbells together, palms facing each other.
Starting Position:
Bring the dumbbells directly over your chest.
Press them together so they’re touching.
Keep your elbows slightly tucked—not flared way out.
The Press:
Lower the dumbbells slowly toward your chest while maintaining pressure between them.
At the bottom, your elbows should be around 75–90 degrees (not flaring out excessively).
Press the dumbbells upward while continuing to squeeze them together.
The Lockout:
Overemphasize the lockout by fully extending your arms.
Keep pressing the dumbbells together as hard as possible at the top.
You should feel your pecs contracting hard, almost shaking.
Breathing:
Inhale on the way down, exhale on the way up.
Maintain tightness through your core and upper back.
Tempo:
Lower in 2–3 seconds, press explosively, and hold the top squeeze for 1–2 seconds.
Why the Spoon Press Works So Well
The spoon press is effective for three main reasons:
Constant Adduction Tension
Most chest presses involve adduction only at certain ranges of motion.
By squeezing the dumbbells together, you activate your pecs throughout the entire movement, especially the inner fibers.
Improved Mind-Muscle Connection
The act of squeezing forces you to consciously engage your chest.
You can’t just “go through the motions”—you have to stay intentional with every rep.
Safer Alternative to Flies
Dumbbell flies also target chest adduction, but they can strain the shoulders at the bottom.
The spoon press gives you the same inner chest activation without placing your shoulders in a vulnerable stretched position.
How to Program the Spoon Press
The spoon press is best used as an accessory movement for chest hypertrophy, not as your main strength lift.
Here’s how you can program it:
Reps & Sets:
3–4 sets of 10–20 reps
Focus on fatigue and contraction, not max weight
Tempo: Slow and controlled, squeeze throughout
Placement in Workout:
After a heavy press (bench or incline)
Or as a finisher after fly variations
Rest Periods: 45–75 seconds to keep metabolic stress high
Superset and Pre-Exhaust Strategies
To make the spoon press even more effective:
Pre-Exhaust: Do a set of dumbbell flies first, then go into the spoon press. Your pecs will already be fatigued, making the spoon press hit even harder.
Superset with Push-Ups: Try 12 spoon presses immediately followed by push-ups to failure. The pump is unreal.
Drop Sets: Start with a challenging weight for 10–12 reps, drop to a lighter pair of dumbbells, and keep going for 8–10 more reps.
Comparing the Spoon Press to Other Chest Movements
Let’s compare the spoon press to other common chest exercises:
Barbell Bench Press:
Great for strength and overall mass.
Less emphasis on inner pec activation.
Incline Dumbbell Press:
Emphasizes the clavicular head (upper chest).
Doesn’t fully isolate the sternum fibers.
Dumbbell Fly:
Excellent stretch on the pecs.
Risky for shoulders if overloaded.
Cable Fly:
Provides constant tension across the midline.
But you can’t load as heavy as pressing variations.
Spoon Press:
Combines pressing strength with constant adduction tension.
Safer than flies, more chest-focused than standard presses.
Common Mistakes to Avoid
When doing the spoon press, watch out for these pitfalls:
Not Squeezing Hard Enough: The whole point is adduction. If you just press the weights without squeezing, you’re missing the magic.
Going Too Heavy: Ego lifting ruins this exercise. Stay moderate to light so you can contract properly.
Rushing the Reps: This is about time under tension, not moving weight quickly.
Flaring the Elbows: This takes stress off the pecs and risks shoulder strain.
Progressions and Variations
Once you master the spoon press, try these variations:
Incline Spoon Press – Targets upper chest while still hammering the midline.
Decline Spoon Press – Shifts emphasis to lower chest fibers.
Floor Spoon Press – Great for limiting range of motion if you struggle with shoulder pain.
Paused Spoon Press – Hold the bottom position for 2–3 seconds before pressing back up.
Sample Chest Workout Featuring the Spoon Press
Here’s a sample hypertrophy-focused chest workout:
Barbell Bench Press – 4x6–8 (strength focus)
Incline Dumbbell Press – 3x8–10
Spoon Press – 4x12–15 (slow, controlled)
Dumbbell Fly – 3x12
Push-Ups (to failure) – 3 sets
This structure lets you hit strength, hypertrophy, and inner chest development all in one session.
FAQs About the Spoon Press
1. Can the spoon press replace bench press?
No. Bench press is still the king for strength and mass. The spoon press is an accessory for hypertrophy and shape.
2. Should I use heavy dumbbells?
No. The spoon press works best with moderate to light weights. Focus on contraction and fatigue.
3. How often should I do it?
1–2 times per week is plenty. Rotate with flies, cable work, and standard presses.
4. Will this make my chest look bigger?
Yes—especially in the middle and inner regions. This exercise builds the separation line that makes pecs stand out.
Why Most Lifters Don’t Do the Spoon Press
It’s simple: it looks easy, and it’s not an ego lift. You can’t load it up like a barbell press. Most lifters skip it because they’d rather brag about how much they bench.
But if you care about aesthetic chest growth, especially filling in the inner chest, this is the missing piece.
Conclusion
The spoon press is one of the most underrated chest exercises in the gym. It forces constant chest contraction, builds the middle pecs, and helps create that deep separation line across your sternum.
Remember:
Focus on squeezing, not just pressing.
Keep the weight moderate and the reps controlled.
Use it as an accessory, not a main lift.
If you apply the spoon press consistently—paired with big lifts like bench press and smart programming—you’ll finally see your chest grow in the areas most lifters struggle with.
So next time you hit chest day, grab two dumbbells, spoon them together, and press with intention. Your pecs will thank you.
Final Word: If you want more training insights like this, check us out at Harvesting Strength. Drop a comment below if you’ve tried the spoon press, and let me know how it worked for you.