Training the chest muscles may be done in many ways besides the bench press. Performing chest exercises from different angles helps create a more symmetrical upper-body appearance. To add size to your chest, use a weight for each exercise that you can lift four to six times for three sets. To sculpt and define your chest muscles, perform 10 to 12 repetitions for each exercise.
Dumbbell Fly
Select a pair of dumbbells to use for the exercise and lie on a weight bench with your feet flat on the floor. Lift your arms straight up and turn your hands so your fingers face each other. To begin the exercise, lower your arms out to the sides until they almost parallel the floor. Keep a slight bend at the elbows and hold the position for a count of one. Lift your arms back up until the dumbbells nearly touch to complete the first repetition of the set.
Dumbbell Pullover
Hold a dumbbell in your right hand and sit sideways on a weight bench. Grasp your right hand with the left one and slide forward to lie on the bench on your upper back. Keep your knees bent and your feet flat on the floor. Raise your arms up until they straighten; then open both hands so you hold the dumbbell in your palms. To start the lift, lower your arms behind you until they parallel the floor. Keep your arms straight and hold the position for a one-count. Raise your arms above you to the vertical position to finish the first repetition.
Cable Crossover
Set up two cable machines with the same amount of weight. Grasp one of the machine handles with an overhand grip and pull it toward the other machine. Pick up the other machine handle with your free hand and center your body between the two machines. Raise your arms up until they parallel the floor with your fingers pointing down. Take a half-step forward with one foot. To begin the exercise, lean slightly forward and bring both arms together until your fists nearly touch. Hold the position for a count of one; then slowly return your arms to horizontal with a slight bend at the elbows to finish the first repetition of the set.
Weighted Chest Dip
Put on a weight belt that has a chain attachment and secure a weight to the chain. Center your hands on the dip bar grips and press up until your arms straighten. To start the exercise, lean forward and lower your body down until your upper arms parallel the floor. Hold the position for one second and then press back up until your arms straighten to finish the first repetition.
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