Professional bodybuilders train their chests for size and symmetry, and there are as many variations for chest workouts as there are bodybuilders. These athletes alter their workouts according to whether they are bulking up or cutting down for a contest, but the alterations usually pertain to diet, heaviness of weight and repetition ranges. For example, bulking cycles usually involve training with heavier weights and increasing caloric intake. Cutting cycles involve using lighter weights and maintaining a more restricted diet. Regardless of training cycle, professional bodybuilders normally rely on compound pressing movements and isolation exercises to round out a workout.
Barbell Flat Bench Press
Known as one of "the big three" -- the bench press, squat and dead lift -- the barbell flat bench press is the best upper-body mass-building exercise and a staple in bodybuilding chest workouts. Some bodybuilders, such as three-time Mr. Olympia Jay Cutler, prefer to use dumbbells instead of a barbell. Cutler relies on the flat bench press for overall upper-body development and performs three work sets of 10 repetitions each.
Incline Bench Press
The incline bench press, a primary variation of the bench press, also is a foundational exercise for any bodybuilder's chest routine. Again, many bodybuilders prefer to use dumbbells for incline bench presses for the added stress on the stabilizer muscles. Incline bench presses target the upper shelf of the chest and develop separation between the chest, anterior deltoids and trapezius muscles. Cutler performs three work sets of 10 repetitions each, but others increase the weight with each set while decreasing the repetitions from 10 to eight to six.
Decline Bench Press
While many strength athletes refrain from doing decline bench presses, bodybuilders take full advantage of the exercise and its developmental effects on the lower ridge of the pecs. Decline presses can be performed with either a barbell or dumbbells, and while some, like Cutler, prefer to keep their repetition ranges steady at 10, others like to increase the weight while decreasing their repetitions from 10 to eight to six.
Flies
Many bodybuilders like to add additional exercises to their chest routines, most of which involve some variation of a dumbbell fly. Flies can be performed with cables or dumbbells and in a flat, incline or decline position. Flies are an auxiliary exercise, which means they are usually performed after the primary compound exercises and involve using slightly lighter weights with significantly higher repetition ranges. An additional reason why flies often are performed with lighter weights is that they put tremendous stress on the shoulder joint, so maintaining a safe range of motion with the elbows not dipping below the level of the shoulders often is advised.
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