| Most bodybuilders start their weekly workout routine | | | | The flat bench press is the most popular exercise |
| with chest day, and for good reason. The chest is the | | | | among beginner weight lifters, as it is more a sign of |
| body part, which stands front and center in every front | | | | strength, or a badge of honor that new trainers use to |
| pose, and is featured prominently in most side poses | | | | measure their accomplishment. It's a very solid tool in |
| as well. The chest is the focal point of the eyes when | | | | the repertoire of exercises we should be using to build |
| they first see a physique. A weak chest immediately | | | | overall chest mass. However, due to its propensity to |
| relegates that competitor to the bottom half of the | | | | cause torn pectoral muscles and risk rotator cuff |
| placings. On the other hand, a strong chest immediately | | | | damage, it should be done second in the routine, |
| places the competitor into the upper echelon of | | | | following the incline bench press, to ensure the region is |
| placings. | | | | properly warmed up. |
| For advanced bodybuilders (and even intermediate | | | | Incline Dumbbell Flyes |
| bodybuilders looking for variation), there are wealth of | | | | This movement is terrific for targeting that pectoral |
| chest exercises, which can be thrown into a routine to | | | | deltoid tie-in area, and strengthening the stabilizer |
| keep things exciting and to address specific | | | | muscles of the chest. Additionally, the biceps/shoulder |
| weaknesses. However, for the beginner and | | | | pec tie-in area comes into play. |
| intermediate bodybuilder, the plan should be to stick | | | | Dips |
| with five basic exercises most of the time, to ensure a | | | | Dips are a terrific overall mass builder. Allowing you to |
| solid foundation of muscle is built. Let's check out these | | | | hit the chest from a vertical angle as opposed to the |
| five exercises! | | | | horizontal nature of the flat and incline presses, they |
| Incline Bench Press | | | | target the entire chest and give the shoulders and |
| Even though the flat bench is more popular, the incline | | | | triceps a great workout as well. |
| bench press is far more effective for stimulating | | | | Dumbbell Pullovers |
| overall pec development, especially in the upper | | | | This exercise was used frequently in the 70s and 80s, |
| pectoral region where many beginner and intermediate | | | | yet seems to have fallen by the wayside in today's |
| trainers lag. They hit flat bench consistently, but the | | | | word of "mass, mass, mass!" Use it to stimulate the |
| lack of targeted upper pectoral training results in flat, | | | | entire pectoral region; as well as to hit the serratus and |
| bunched-up pectorals. Use the incline movement first | | | | other neglected areas of the front of the body. Full |
| to ensure the upper pecs receive stimulation when you | | | | chest stimulation, as well as possible rib cage |
| are at your freshest and strongest. | | | | expansion, comes from this movement. |
| Bench Press | | | | |