CHEST

For now, forget about doing cable flyes (they don't build mass).   Stick to one of the two benching movements and include pec-dec flyes if you can.  I like to do the Incline Presses because my upper chest is weak, and I get more out of it in my opinion than regular Bench Presses.

Incline Bench Press

The bench should only be about 30 degrees from horizontal, at maximum 45...any higher than this and you are going to be using your shoulders more.   No thumbless grips here either!  If you lose that grip..guess in which direction that barbell is going to roll?!

  The starting point should be somewhere between your clavicles and halfway down your chest (i.e..at your mid-pec line).  Your feet should be flat on the ground, use a small box if you need to under both feet.   The bar should never go down to your lower pec line, or even worse, your sternum!   To find the right position, determine where the bar is when you have your forearms completely vertical as in the Shoulder Press.  Your upper arms should be about 45 degrees out from your sides. 

Press your back firmly against the bench..and keep it there!  No arching or squirming around to get the weight up!  If you have to arch or squirm..the set is over, do not attempt another rep.

From the starting position, slowly press the weight up, and slightly back, so that at the lockout position (once again, I mean just below lock out position), the bar is directly over your clavicles.  As you can see, the actual movement isn't just straight up, but up and slightly back.  Lower the bar under full control to the starting position, and repeat.

Bench Press

The bench press is done almost exactly the same as the Incline Press, with the following alterations:

• The bench is flat...uh..no kidding
• The starting position is with the forearms once again vertical, but you'll notice that this time the bar rests either just below the lower pec-line, or on the sternum.
• At lockout, the bar should be over your eyes.

Now some people recommend that you completely lock out at full extension.  I find I get a better feel by not doing so, but then again, that's just me, find what works for you.

Parallel Bar Dip

I have heard that this exercise is just as good as, if not better, than the bench press for building mass.  Due to the fact that it requires special equipment (parallel bars), as well as some basic starting strength to perform, I will not discuss it here.  It is a good exercise once you develop some upper body strength though.