Building a strong chest isn't just about lying on your back and doing endless numbers of bench presses. To work your chest efficiently you need to hit a number of different parts, using a variety of moves and angles. This workout will ensure that you build not just a bigger chest but a more even chest.

The moves
Flyes and presses
Pressing movements, such as a bench press, call your delts and triceps into action as well as your pecs, allowing you to push a lot of weight. And the simple law of training is the more weight you can move with good form, the larger and stronger you'll get.
Flyes, on the other hand, isolate your chest more directly. Locking your arms in place eliminates participation from the triceps, putting the stress more squarely on the target muscle. By using a combination of the two you will gain both mass and definition on all areas of your chest.

The angles
Incline, flat and decline
A symmetrical chest can be only developed through the intelligent use of exercises performed on flat, incline and decline planes, making sure you target the upper, middle, lower and outer parts of your chest.

The plan
Compound sets
As a time-saving element, you'll use compound sets - performing exercises for the same body part with no rest in between. Do eight reps of presses with the heaviest weight you can lift with good form, followed immediately by ten reps of flyes with the heaviest weight you can lift with good form. Rest a minute, decrease the barbell weight by ten per cent, then perform eight reps of presses followed by ten reps of flyes with the same dumb-bells you used for the first set.