Various aspects of the bodybuilders training regime have been perfected over time. When it comes to the chest muscles there are four techniques that are highly recommended. First up is the pushup technique. This is one of the most rudimentary techniques that are known to man. They can be done by virtually anyone and don't require the use of any equipment. The chest muscle is adjoined to a number of various muscles. The net effect of training the chest muscles is therefore that your exercises will be targeting more muscles.

To perform the routine you need to get on the ground and support your body using your arms which should be shoulder distance apart. The knees should be raised and the back kept real flat such that much of the weight will be felt on the arms. While keeping the abdominal muscles inside start bending the elbows until you go down enough for a right angle to be formed. Repeat these motions for 10-20 times and perform these sets at least three more times.

The second type of exercise that is recommended for this purpose is pushups with the medicine ball. It is a variation of the basic pushup and is also quite as effective if not more effective. The challenging aspect is that one hand is kept at an elevated position thus making the routine a bit more difficult.

The technique is also versatile in its own respect. As one rolls the medicine ball between his two hands the abs are also engaged. This is good multiple training. Get into the pushups position. Make sure that the body is well aligned and then place one hand on the ball while the other supports you on the floor. Perform the pushup routine up and down. When in the upward position pass the ball to your other hand and repeat these motions for 10-20 repetitions per set. Repeat the set at least three times.

Moving on to the third technique we find the dumbbell chest press. This technique utilizes the dumbbell as the chest press in the place of the barbell. It is another way of making the exercise more versatile and feasible. The bodybuilders' arms will be more independent of one another and as such one will be able to effectively train the sides of the body. The method largely complements the barbell method.

To perform this technique you need to lie on a bench or step. The weights need to be in each hand in a position above your chest. Start by bending the elbows and lowering the arms to a position where the elbows are just lower than the chest. On reaching this point bring the weights back together again without locking the elbows. Repeat each set of sixteen three times.

Lastly we have the chest presses with alternated dumbbells. Position yourself in the same manner as you had in the previous workout. With the left arm in position bend the right elbow and lower part of the arm till it's slightly lower than the chest. Bring the weight back up without locking the elbow. Repeat this routine for the other side as well in alternating motions.