When it comes to push sessions the bench press is always going to be at the top of your list. But are you hitting enough variations or are you just going through the same motions each session?
To truly work your chest you need to ensure you challenge your muscles through different angles and ranges of motion. While hitting many different sounding exercises can seem like a good plan, chances are many of the exercises you choose are working the muscle through the same ranges of motion.
To develop a world class chest make sure you are using variations of the following (but not all in the same session)
Barbell, dumbbell, or machine decline presses.
Dumbbell or machine decline flyes.
Weighted or machine dips.
Barbell, dumbbell, or machine chest presses.
Dumbbell or machine chest flyes.
Barbell, dumbbell, or machine incline presses.
Dumbbell or machine incline flyes.
Pullovers or close grip pulldowns.
Dumbbell front raise with arms converging at the midline of the body.
Maximise your Chest workout by hitting these muscles with the usual flat presses and flyes, bring in some incline to hit the upper portion of your chest then try out some Decline presses to really work both Pec Major and minor along with some dips. Pullovers are under utilised and often pushed into a back session when they can really help your chest workout.
Last but not least the Cable Cross-Over is a great way to really contract your pecs and get the most out of the fly movement. Try the following workout to hit all angles:
Push Ups 2 sets of 15-25 repetitions
Bench Press 4 sets of 10 repetitions
Hammer Strength Decline Press 4 sets of 12 repetitions
Cable Cross-over 3 sets of 12 repetitions
Hammer Strength Pullover 3 sets of 12 repetitions
Dips 3 sets of 10 repetitions
Incline Dumbbell Press 3 sets of 12 repetitions
Machine Chest Flyes 3 sets of 15 repetitions