For full development of the chest muscles, you'll need to perform a variety of chest exercises that target your pecs (pectoral muscles) from a number of different angles.

Building the upper pecs is very important for creating a full, powerful looking chest. Just focussing on the lower chest muscles can create a saggy appearance. Targeting both upper and lower pecs with different exercises will ensure you get the best chest development possible.

There are many different exercises to choose from. Here are a few of the best chest exercises to get you started.

Bench Press

The bench press works the overall chest and triceps muscles and can be performed using either a barbell or with dumbbells. Using dumbbells will recruit more stabilizer muscles to keep the weights steady, so you'll probably not be able to lift as much as you can when using a barbell. If you don't have a spotter, using dumbbells is slightly safer than using a barbell as you can drop them to the sides, if needed, rather than getting trapped under a bar.

The angle of the bench can be changed to target different parts of the pectoral muscles. A flat bench will work your overall chest, whilst increasing the incline will place more focus on your upper pecs. However, any more than a 45 degree angle will start to target your shoulders muscles (anterior deltoids). If your gym has a decline bench, where your head is lower than your chest, you can also perform the bench press on this to work the lower chest muscles.

How to do it:

1) Start by lying face up on a bench with your feet planted firmly on the ground.

2) Tighten your abs to flatten your back against the bench. This will protect your lower back.

3) Keep your shoulder blades pinched together to focus the lift on your chest rather than the front of your shoulders.

4) Push the barbell or dumbbells towards the ceiling squeezing the chest muscles as you go. Make sure you don't lock the elbows at the top of the movement.

5) Lower the bar until your upper arms are parallel with the floor. Lowering any further can place excessive train on the shoulder joint.

6) Repeat the movement.

Seated Chest Press

This exercise is similar to the flat bench press except you're sat down and using a machine. The motion is stabilised by the machine and so the effort is focussed on the chest muscles.

Because the seated chest press uses a machine, it is safer than using a barbell on a bench press so you won't need a spotter and you'll be able to lift a heavier weight. And heavier weights mean more muscle building (as long as you use good form).

How to do it:

1) Sit in the seat with the height adjusted so that the handles are at the same height as the middle part of your chest muscles.

2) Push the handles forward concentrating on squeezing your chest muscles.

3) Slowly lower the weight to the starting position just before the weight stack touches down and then repeat.

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