How to Train the Chest Muscles

Upper Chest
Incline Bench Press: Lie on an incline bench and press a barbell or dumbbells upwards from your chest. This targets the upper chest.

Incline Dumbbell Flyes: On an incline bench, hold a dumbbell in each hand, open your arms out to the sides, then bring them back together above your chest.

Middle Chest
Flat Bench Press: Lie flat on a bench and press a barbell or dumbbells from your chest to straight above. This primarily targets the middle chest.

Flat Dumbbell Flyes: Lie flat on a bench, hold a dumbbell in each hand, open your arms out to the sides, then bring them together above your chest.

Lower Chest
Decline Bench Press: Lie on a decline bench and press a barbell or dumbbells upwards from your chest. This targets the lower chest.

Decline Dumbbell Flyes: On a decline bench, hold a dumbbell in each hand, open your arms out to the sides, then bring them back together above your chest.

Compound Exercises
Push-Ups: Place your hands shoulder-width apart on the ground, keep your body straight, lower your chest to the ground, and push back up. This is a great bodyweight exercise for the chest.

Dumbbell Press: Can be performed on a flat, incline, or decline bench. Hold a dumbbell in each hand and press upwards from your chest.

Additional Exercises
Cable Flyes: Use a cable machine, pull the handles from the sides to the front of your chest. This targets the inner chest.

Pec Deck Machine: Use a pec deck machine to bring the handles together in front of your chest, focusing on the inner chest.

Tips
Gradually Increase Weight and Intensity: Start with a weight that is comfortable for you and gradually increase it to avoid injury.
Maintain Proper Form: Ensure you perform each exercise with the correct form to avoid putting unnecessary strain on your shoulders and back.
Rest and Recovery: Give your chest muscles time to recover by not training them too frequently each week.
Diet and Nutrition: Ensure you get enough protein and nutrients to aid muscle recovery and growth