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1.Barbell Bench Press The Bench Press builds the pec major.This is the muscle associate getting bigger and working on when benching. It's the glamour muscle of the chest and what gives pecs their larger,stronger appearance, How to do: Position yourself on bench with your feet firmly on the ground and your back flat(the bar should be directly above your eyes and your head,shoulders and buttocks should on the bench). Grasp the barbell with palms forward and thumbs wrapped around the bar. Move the bar into starting position, with help from a spotter if needed. Position the bar over your chin or upper chest,keeping your elbows and wrists straight. Inhale and lower the bar slowly until it touches your chest below your armpits.As you lower,flare your elbows out slightly. Next, exhale and press the bar up,keeping your wrists straight and your back flat. 2.Pec  Deck Resist the urge to add extra weight. Doing so could increase your risk of injury.This e