Pectoral training can be a very confusing ting, given the wide variety of exercises and routines out there. Here is a breakdown of the seven most effective exercises for building and shaping the pectorals. Other movements should be used occasionally, but these seven movements should be the cornerstone for your mass building chest routine.

Incline Dumbbell Bench Press

This is the granddaddy of all chest movements. Targeting the upper and middle pectorals while keeping the shoulders and triceps pumped, this exercise belongs in every chest routine, at least seven times every two months. Keep your rep range in the 7 to 12 area, and employ at least two warm-up sets to avoid injury.

Flat Bench Press

This movement is used most by bodybuilders, particularly in the beginning of their training. Many lifters evolve into powerlifters based upon their success with the lift. Those who remain in the bodybuilding camp soon learn this exercise, while useful for adding a great deal of pectoral mass, also places the rotator cuff, biceps, and triceps at risk for injury. Use this movement when you’re healthy and strong, and back off as you advance in your training years.

Decline Dumbbell Press

You see many intermediate bodybuilders with incredible upper pectoral mass, with a very poor bottom pectoral line. Don’t let this no-man’s land, where the pectorals meet the abdominals, remain so poor. Train it hard and heavy three times each month. Be very careful with blood flow to the head, which can lead to a loss of consciousness at the worst possible times.

Incline Dumbbell Flyes

This exercise is excellent for adding pure mass to the upper pectorals as well as that pectoral-shoulder tie-in area. Keep the weight as heavy as you can use while still retaining good form. Be sure to warm up properly and work to flex at the bottom point of every repetition. You’ll need 4 to 5 sets of this movement with every workout if you are lacking in upper pectoral/deltoid mass.

Cable Crossovers

This exercise is very popular among the newbies to the gym who love the way they can see themselves in the mirror while “building up the pecs”. The reality is that this movement helps to build and shape the pectoral-shoulder tie-in, which is neglected by bodybuilders at all levels.

Flat Dumbbell Bench Press

This movement is a standard that should be used 2 to 3 times per week for retaining solid chest mass. If you want to build new mass, 3 to 4 times for months’ use is more realistic. Keep the repetitions low and the weights heavy, and you will see gains in both strength and size.

Pullovers

This exercise is often overlooked, but very good for developing the chest/ back/ serratus tie-ins which just look sensational when the bodybuilder is dieted down. Additionally, many bodybuilders believe it helps to develop the rib cage, which would make just about every pose more impressive. Use this movement 2 to 4 times per month at the tail end of your chest day.

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