Though the pecs is made up of one single mass of muscle, it should be trained like it was broken into 3 parts. The upper, middle and lower portions of the chest are stimulated best from changing the angle in which you execute the exercise
The middle pecs is best stimulated from exercises done on a flat bench. For example: flat barbell and dumbbell bench press or flat dumbbell flyes are great middle chest exercises.
The lower pecs is best stimulated from workouts done on a 30-45% decline bench. For example: decline barbell and dumbbell bench press or decline dumbbell flyes are great lower chest exercises.
To begin with, It is usually best to focas on flat exercises until some mass is built up.
I find all areas of the chest respond best in the beginning to low (4-6) or moderate (8-12) rep ranges. Rarely, I will include higher rep ranges for beginners, as I believe the heavier weight helps build a more solid foundation that beginners need. I also find that free weights should be your entire focus in the beginning, especially if chest is a weak point for you. The free weights just develop the chest a lot better than machines do in my opinion.
Now that you understand about what muscles make up your chest, their function, location and the rep range needed to stimulate them, let’s give you some workouts to help you build your chest.
All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress, or worst off injury in the future. Many if not all the exercises will be new to you.
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