Your chest muscles form a single mass but respond best when trained in three distinct parts: upper, middle, and lower. Each area requires specific exercises and angles for optimal growth.

Upper Chest Training:

• Work at 30-45 degree incline
• Key exercises: Incline barbell/dumbbell press, incline flyes, incline cable crossovers

Middle Chest Training:

• Use flat bench position
• Essential moves: Flat barbell/dumbbell press, flat flyes, push-ups

Lower Chest Training:

• Utilize 30-45 degree decline
• Focus on: Decline press variations, decline flyes, dips

Training Guidelines:

• Train chest once per week (preferably Monday/Tuesday)
• Use rep ranges of 4-6 (heavy) or 8-12 (moderate)
• Prioritize free weights for beginners
• Increase weight progressively each session
• Minimal equipment needed: barbell, dumbbells, elevated surface for dips

5-Phase Training Program:

1. Weeks 1-4: Upper chest focus
2. Weeks 5-8: Middle chest focus
3. Weeks 9-12: Lower chest focus
4. Weeks 13-16: Strength emphasis
5. Weeks 17-20: Overall size development

Nutrition Requirements:

• Maintain caloric surplus
• Calculate proper macronutrient ratios
• Consume adequate protein

Key Supplements:

• Creatine monohydrate for muscle growth
• Pre-workout for enhanced performance and pumps

Progress through each workout phase for 4-6 weeks before moving to the next. After completing all phases, restart with increased weights for continued growth.

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