For my chest, I divide it into three parts - lower, middle, and upper chest. I only train one part of the chest on my chest day. For example, if Monday is chest day, I will only train the lower chest. The following week, I will train the middle chest and the week after that; I will train the upper chest. This method has its pros and cons. The emphasis on only ONE part of the chest is a bonus however; other parts of the chest are neglected for more than a week. It is a trade off yet; it seems to have worked for me. I like to divide the abdominal muscles into several parts as well.
LOWER CHEST ROUTINE
DIPS: 10-15 REPS, 8 REPS, 6 REPS, 4-6 REPS
Dips are a wonderful shaping exercise. Although many people feel that dips are solely a tricep exercise, they work the lower chest if you perform the motion while leaning forward.
DECLINE BARBELL PRESS: 15 REPS, 15, REPS, 10 REPS, 8 REPS, 4-6 REPS
Take notice of the first two sets. I like to perform light weight, high rep sets to really get a feel. Not only does this allow for the muscle to become more developed, but it also allows the exerciser to feel the individual muscles working, when performed correctly.
DECLINE DUMBBELL PRESS: 10 REPS, 8 REPS, 8 REPS, 4-6 REPS
I have had trouble with dumbbells in the past. Once you discover the form that pleases you, the dumbbell presses will become a great tool in your chest routine. Remember to keep your elbows out and come down to a full extension.
MIDDLE CHEST ROUTINE
BENCH PRESS: 15 REPS, 15 REPS, 10 REPS, 8 REPS, 4-6 REPS
Yes, there are five sets here. This workout is designed to increase size while maintaining shape. Concentrate on form, form and while you're doing thatâ€¦concentrate on form! Keep those elbows out and slowly lower the bar. Contract the pecs at the top of the movement.
DUMBBELL FLYES/CABLE FLYES: 15 REPS, 10 REPS, 8 REPS, 4-6 REPS
Most people prefer one style to the other. I'm a big control freak so I use the cables. The cables offer the user a nice guided plane. While I herald the use of free weights over machines, cables are one exception.
DUMBBELL BENCH PRESS: 10 REPS, 8 REPS, 8 REPS, 4-6 REPS
Again, another pressing movement. Allowing your arms to move freely, without the restrictions of a guided plane (smith machine bench press), dumbbell bench press is a unique exercise. Keep your elbows back so that they are perpendicular to your body. Hold each rep at the top for a second and stretch as deep as possible at the bottom.
UPPER CHEST ROUTINE
INCLINE BENCH PRESS: 15 REPS, 15 REPS, 10 REPS, 8 REPS, 4-6 REPS
I've read that the upper chest is the most neglected and, not surprisingly, makes up most of the chest. To have a truly great chest, a lot of time and effort should be put into the upper chest. This compound movement is crucial to any upper chest routine.
INCLINE FLYES: 15 REPS, 10 REPS, 8 REPS, 4-6 REPS
Once again, it's your choice - dumbbells or cables. I like to bring my hands down around my waist and then bring them up. The upward motion of this method incorporates the upper chest just like the standing cable flies.
INCLINE DUMBBELL BENCH PRESS: 10 REPS, 8 REPS, 8 REPS, 4-6 REPS
Concentrate on form. Alike all dumbbell exercises, this one allows you to operate in your own plane.
LATELY, I have been skipping out on the middle chest routine and concentrating only on the upper and lower chest. If there is one thing I wish you would take from these articles is that its all about form and proper execution, large weights mean nothing. Hold your exercises and concentrate on each rep. Each rep is as important to a whole workout.