The chest is not the biggest muscle group in the body, but you should still train like it is. The chest is one of the muscles that people recognize as a showcase muscle group. Out of all the ways to train the chest, most bodybuilders stick to the basic exercises that have been used for decades. The chest consists of three parts, the upper, middle, and lower; they all deserve attention.
The best way to target the upper chest is with the bench at an incline, which means angled up slightly. I recommend using either dumbbells or a barbell with the incline bench, these workouts seem to work well. It is best to change the workout up so that your body experiences something new. A benefit with using dumbbells is that it is safer to perform without a spotter; but it is always a good idea to have someone there if at all possible. If you want other exercises that will work the upper chest, try using cables, or machines. The upper chest is the most important part of the chest to exercise, so I like to start with it.
A flat position on the bench is ideal when working the middle section of the chest. Like the upper chest, the middle chest is best worked using dumbbells or a barbell. The middle chest area is a big part of the overall chest, and should be exercised frequently.
Naturally a decline position on the bench will work the lower area of the chest. This position is when the bench is sloped down slightly. Like the other two sections of the chest, you will want to use dumbbells or a barbell to exercise the lower chest. This area of the chest is does not make up much of the chest, so you do not have to focus on it as much as the other two areas.
The exercises that I described in this article are all pressing movements, and will thicken the chest.
It is also important to work on the width of the chest; which can be done with a fly exercise. The best exercises for this incorporate machines, cables, or dumbbells. Many people agree that higher repetitions work best to develop the width of the chest.
To get the most out of your workouts, you will want to perform every repetition slow and controlled. It is also important to breath during each repetition. You do not want to be one of those people that over train, because it will do nothing for you; one hour at a time is enough. Training muscles twice a week is good, as long as you spread out the workouts at least two days.