The chest comprises the pectoralis major muscle. This is a two-headed muscle group that consists of a clavicular, or upper, head, and a sternal, or lower, head. The pectoralis major is responsible for transverse shoulder adduction and transverse shoulder flexion. To build a full chest from top to bottom, you should perform chest exercises at incline and flat angles. The rep range should be eight to 12 reps per set for each exercise.
Incline Dumbbell Press
To perform the incline dumbbell chest press, first grasp a dumbbell in each hand using an overhand grip. La your back on the incline bench and place your feet on the floor. Position the dumbbells over your upper chest with your arms extended. Bend your elbows and bring the dumbbells down toward the sides of your upper chest. Extend your elbows and bring the dumbbells up to the beginning position.
Flat Dumbbell Press
To execute the flat dumbbell chest press, begin by holding a dumbbell with each hand in an overhand grip. Lie down with your back facing the benc, and put your feet on the floor. Hold the dumbbells over your chest with your arms extended. Bend your elbows and move the dumbbells downward until they are near the sides of your chest. Extend your elbows and move the dumbbells upward to the start.
Seated Machine Fly
To perform the seated machine fly, first sit on the machine seat and place your back up against the upright part of the machine seat. Place your feet on the floor. Grasp the machine handles using an overhand grip with each hand and with your arms almost fully extended, keeping a slight bend in your elbows. Adduct your shoulders in the horizontal direction to bring the machine handles across your chest. Abduct your shoulders in the horizontal direction to bring the machine handles back to the beginning position.
Standing Cable Crossover
To execute the standing cable crossover, begin by holding a cable handle with each hand in an overhand grip. Stand in the middle of the two cable pulleys and position the cable handles at about shoulder level, with your arms almost fully extended, keeping a bit of a bend in your elbows. Lean forward a bit at the waist. Adduct your shoulders in the horizontal direction to move the cable handles across your chest. Abduct your shoulders in the horizontal direction to move the cable handles back to the start.
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