Exercise Every body part for a balanced physique, increased overall strength, and body symmetry. For the beginner, one chest exercise is enough. Practice the basic bench press, being sure to warm up your shoulders. For the intermediate or the person who has done various exercises in the past, intensifying your current workout with more exercises or reps can bring the change you want. GETTING OUT OF THE CURRENT ROUTINE IS IMPORTANT. For the person who has done it all and is advanced and has hit plateu after plateau, gain anfter gain, Opening up your eyes to different types of training is your ticket to gains in strength, agility, mobility and overall fitness.
ALWAYS WARM UP either with light weight of the exercise you're going to do first, with dynamic stretching, or with dumbbells of another upper body exercise such as shoulder flys. Push ups are also great.
The Basic Chest workout:
Barbell bench press (or light dumbbells for those who can't lift the average barbell alone). 2-3 sets, 10-12 reps
Chest flys : using dumbbells, choose a weight that you can perform 12-15 reps.