Many beginner bodybuilder just “bench” for chest in the incorrect mindset that it’s adequate for growth. It’s not. The chest is actually set up of a few different cross-sections, each with different purposes and affected by different exercises. Let’s learn more about the anatomy, and then consider one method for ensuring each of these four key areas receives maximum training stimulation.

The upper chest
Incline dumbbell presses are best for targeting this region. Incline bench presses are a close second, but the dumbbell variety allows for more flexibly range of motion, deeper reps, and more complete upper chest development. However, for beginners and those not experienced with this movement, the barbell variation is probably best.

The middle chest
Flat bench press is the king for this movement. Machine bench press machines are also remarkably effective for targeting this area. Dumbbell presses on a flat bench are popular as well. All of these movements emulate the same movement through the same range of motion.

The lower chest
Decline bench press is probably the best exercise for this region, only because heavy dumbbells are somewhat dangerous in this de-elevated position for the bench. This movement is overlooked by many, as not all gyms possess a decline bench. If your gym does not, suggest it to the owner than they should pick one up. If he hears it from enough members, he’ll buy one.

The outer chest
This is an area that is often under trained by new bodybuilders who bench press for days but have no clue with a dumbbell flye is. Using the movement to fully contract, stretch, and develop this region which connects the upper pectoral muscle to the deltoids (shoulders) is imperative for complete chest development.

Training high volume
Now that you are aware of the movements, it’s time to use them. Since the chest is actually comprised of four “work zones”, one must ensure that enough sets are dedicated to each of these zones to encourage growth. Traditional body part training calls for 8 to 12 sets total, per body part. Looking at that list above, would you be satisfied with only 2-3 sets per section of the chest? Most serious bodybuilders would not. Most intermediate to advanced bodybuilders training the entire chest region would need 4-5 sets per work zone to encourage growth had occurred and muscle mass levels remained constant. This could quickly lead to 16 to 20 sets for chest alone. Which this borders on the high-end of the number of sets you should be completing per day, it is often necessary for complete development. Be sure to increase your recovery variables such as sleep and nutrition to help assist with the recovery from this added workload.

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