Build your chest muscles
The muscles that most people want to build are the biceps and chest, although a general suggestion would be an all round development of muscles. When it comes to chest muscles you need to work out different exercises to develop the upper part, the middle part and the lower part of your chest. The basic exercises for your chest are the dumbbell/barbell bench press and the dumbbell flyes. And these exercises are done is varying angles to stimulate the part of the chest we want to exercise for the day. But for any variations of the above exercises one exercise remains common that is pushups.
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You can distribute your chest exercises in your chart across 3 days to exercise the upper part, the middle part and the lower part of your body, but each of these days should include at least 3 sets of 8-10 pushups repetitions, as it remains the singularly most benefitting exercise to grow your chest muscles.
You should do the bench press, flyes in incline for your upper chest, flat for your middle chest and decline for your lower chest with 3 sets of each exercise .The number of repetitions can vary from set to set, with the last set having minimum repetitions and maximum weight.
