For optimum chest development, your workout should consist of exercises that target the middle, upper and lower sections of the pectoralis major. Use dumbbells, barbells and cables to perform the exercises, as they provide a more extended range of motion than machines. Train your chest on two days each week, giving your chest muscles at least 48 hours to recover between workouts. For the sake of your personal safety, ask for the assistance of a spotter whenever possible and consult with your healthcare provider before you begin an exercise program.
Dumbbell Bench Press
The dumbbell bench press targets the middle section of the pectoralis major. The upper back and the deltoids also assist in the movement and act as stabilizer muscles. Lie on a flat bench, facing the ceiling with your feet flat on the floor. Hold a dumbbell in each hand, at each side of your chest, with your palms facing the ceiling. Push the dumbbells toward the ceiling until your arms are fully extended. Slowly lower the dumbbells to the start position and repeat.
Close-grip Bench Press
This exercise is performed with a barbell and shapes the inner sections of the pectoralis major toward the center of your chest. Lie flat on a bench that has a barbell rack; face the ceiling with your feet flat on the floor. Position yourself directly under the bar so it is above you at approximately eye level. Grip the bar with your hands about 8 to 10 inches apart; your palms should be facing the ceiling. Slowly lift the bar off the rack and position it over your chest. Slowly lower the bar to your chest and then push it toward the ceiling until your arms are fully extended. Slowly lower the bar to your chest and repeat.
Incline Bench Press
Incline presses develop your upper pectoralis major muscle. Set your adjustable bench to approximately a 30-degree incline. Position your body on the bench so you are looking straight up at the ceiling with your feet flat on the floor. Hold a dumbbell in each hand, at each side of your upper chest, with your palms facing up. Push the dumbbells straight toward the ceiling until your arms are completely extended. Lower the dumbbells to the start position and repeat.
Decline Bench Press
The decline press shapes the lower section of the pectoralis major muscle. The exercise is performed with a barbell, on a decline bench set at approximately a 30-degree angle. At the start of the movement, you will be positioned so your head is below your hips. Grip the bar with your hands slightly wider than shoulder-width apart. Lower the bar to your upper stomach and then push it toward the ceiling until your arms are completely extended. Return the bar to the starting position and repeat.
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