Each of these exercises will work a different part of the pectoralis major and minor. When looking at the chest before a workout, you want to divide it into 4 areas- the upper, the lower, the inner, and the outer. Each of these will overlap at times depending on the exercise, but knowing how to target and isolate each one will lead to full development of the chest.
Here are the 6 Best Exercises you can do to work and shape the chest:
1. Bench Press (Straightbar)- This targets the entire pectoralis area as a whole, but particularly the middle and outer chest, and is a key to strengthening your overall press movements.
2. Incline Dumbbell Press- These target the upper pecs, and allow for a great inner squeeze due to the wide range of motion dumbbells allow opposed to the bar. This allows concentration on the inner part of the upper chest.
3. Decline Press- This is one of the few ways to isolate the lower pecs, which gives your chest that "straight line" form and definition at the bottom. Rather than have a saggy or round lower formed pecs, they give you a solid defining look.
4. Dumbbell Flyes- Flyes are great for the middle, inner, and outer pecs. The range of motion allows for a long stretch of the outer pecs, while also a solid squeeze of the inner pecs.
5. Cable Crossovers- If done correctly with concentration and isolation via perfect form, the crossovers also allow for great sculpting of the inner and outer pecs, as well as the pec region as a whole. These are great at the end of a chest workout to add detail or in combination on a preexhaust of superset with one of the presses.
6. Dumbbell Press Isolation- I call these isolation because you will intentionally use lighter weight than you could in order to isolate the chest by being able to get more of a squeeze on the contraction. This allows for optimum toning and definition. As opposed to using heavy weight, which you would lack control over the contraction and movement, the idea is to focus and go slow with controlled movements, continuously engaging the pecs, especially at the point of contraction.
For a personal individualized workout routine for any muscle group and any one of your fitness goals that comes with a diet guide, and detailed exercises, and how to do them, as well as a 30 day workout calendar to follow with a detailed cardio plan, go to www.gregmickles.com/58.html . All programs are 30 days, and change once you complete the first 30 days.