Chest

Many people I have talked to limit their chest work out to flat bench press, some flys, and maybe some dumbbell presses. I've talked to countless people that do not even do any kind of incline press. I used to be one of these people. I could put up quite a bit of weight on the flat bench but still wasn't getting my chest to build up and stick out. After I talked with a trainer at my gym he told me that flat bench press is usually something more for beginners and I should do more incline bench press, dumbbell presses, and things that really hit the top of my chest but not to completely void out every kind of flat bench exercise. For example, my chest workout includes incline bench press super setted with push-ups (putting my feet on the bench), then flat dumbbell presses super setted with flat flys, incline dumbbell presses with incline flys, and dumbbell pull overs with dive bomber push ups (kind of a yoga style push up). While I mainly only use free weights, chest is an exception. I also throw cable cross overs in the mix usually super setting them with regular push-ups.