CHEST

The pectoral muscles are made up of two primary parts: the clavicular portion (upper chest) and the sternal portion (lower chest). Proper development of the upper, lower, inner, and outer areas is essential for complete chest development, especially for those preparing for competition. There are two fundamental types of chest exercises: flys and presses.

Upper Chest Exercises

Incline Barbell Press
Incline Dumbbell Press
Incline Machine Press
Incline Dumbbell Fly
Incline Cable Fly

Lower Chest Exercises

Decline Barbell Press
Decline Dumbbell Press
Decline Machine Press
Dips
Decline Dumbbell Fly
Cable Fly

Inner Chest Exercises

Cable Crossovers
Narrow-Grip Bench Press
Narrow-Grip Machine Bench Press

Outer Chest Exercises

Flat Bench Dumbbell Fly
Dips
Wide-Grip Incline Press
Wide-Grip Bench Press
Wide-Grip Machine Bench Press
Dumbbell Bench Press

Rib Cage / Chest Expansion

Dumbbell Pullovers
Barbell Pullovers
Machine Pullovers