As I mentioned above the chest has always been a challenge, so let me give you several solid tips and chest exercises to nudge that stubborn chest into new growth.
Chest exercises fall into two main categories: presses and flyes. Although that seems pretty straight forward, it’s what you do with your presses and flyes that can make the difference to your Chest Workouts.
Bench Press: Leave your ego at home – in other words, good form is the key, back on the bench, legs on the floor, no weird twisting, arching and jerking.
Flyes: One tip when performing a fly is to keep your little finger a little higher than your thumb. For me, this hits the chest muscle better, try it and see what it does for you
Legs: Believe it or not, you can add upper body mass by doing heavy leg work, especially squats. Some say by as much as 10%, so if you aren’t doing heavy squats, start now!
Incline over Flat: Include plenty of incline work; more than flat if possible. This really works the lower chest, preventing the Man Boob effect.
Intensity: Heavy negatives, drop sets, forced reps, rest pause, supersets, and tri-sets are great
ways of increasing intensity during your chest workouts.