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Step 1
Take two dumbbells and find an incline bench for the incline dumbbell press. Plant your feet firmly on the floor and keep your back pressed flat against the bench. Lift the dumbbells into position by keeping your palms facing away from you and slightly above your chest. Raise both arms up towards the ceiling until your elbows are almost locked. Hold for a second while contracting your chest, then slowly lower back down to your chest. This is 1 rep. Perform 6 to 8 reps for one complete set. Do 4 sets, with a minute break in between each. This exercise recruits more muscle fibers because it provides a greater range of motion. It also targets the upper area of the chest, allowing for a “fuller” look.
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Step 2
Incorporate a flat bench press. This exercise is to your chest what squats are to your legs. Lie with your back flat on the bench. Keep your feet planted firmly on the floor, about shoulder-width apart. Lift the bar off the rack and slowly lower it until it almost touches your chest, around the nipples. Press it back up, making sure to contract your chest at the top when your elbows are almost locked. This is 1 rep. Perform 3 sets of 6 to 8 reps with a minute rest between each set. Don't arch your back when you lift the bar up, or you won’t see the results you want.
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Step 3
Perform the decline dumbbell press, an exercise similar to the one performed in Step 1. The difference is that it’s performed on a decline bench. With two dumbbells, lie flat on your back. Hold the weight about an inch below the nipple and parallel with your chest. Press your arms up until the elbows almost lock. Hold and focus on squeezing your chest. Slowly lower the weight in a controlled fashion until you’ve returned to the starting position. This is 1 rep. Perform 3 sets of 6 to 8 reps with a minute to recover between sets. This focuses on the lower chest, giving it a more sculpted and well-defined look
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Step 4
Lie flat on a flat bench with your feet on the floor, just as if you were preparing for a flat bench press. Now you'll do dumbbell flies. With a dumbbell in each hand, spread out your arms as if you were about to give someone a hug. Keep your elbows slightly bent. Raise the weight as you bring your arms together, as if wrapping your arms around someone. The weights should touch with your palms facing each other. Slowly lower back to the starting position for 1 rep. Perform 3 sets of 6 to 8 reps, resting 1 minute in between each. Don't swing your arms or arch your back.
