For men who like to have broad, thick chest pec muscles, bench press is #1 workout. The truth is that, as evidenced by seeing guys in the gym, I would say only 10% guys have some visiable chest muscles to show for.
Now for women, they may not (and most likely not) want to have big chest muscles. However, having firm, defined (clevage, I would say) upper body is still a dream for women. Here is a workout to help both men and women having just those, without costly implant and side effect.
Superset (3 sets), adjust the weight to achieve the prescribed repetitions
Decline Bench Dumbbell Chest Flye @ 40/40# x 8 to 12 reps
Decline Bench Dumbbell Chest Press @ 40/40# x 4 to 6 reps
Cable Flye Super Drop Set (3 sets), adjust the weight to achieve the prescribed repetitions
- High to low @ 5 x 10 reps, @ 4 x 10 reps
- Low to high @ 4 x 10 reps, @ 3 x 10 reps
Weighted Dips @ 40# x 6 - 8 reps (3 sets)
Note: If you can't even do dips with your own bodyweight, then you should focus on building your upper body strength by doing chest press and should press and their variations. You can still start doing dips by using the weighted-assited machine.
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