First, the exercise will tell you not to do: side openings in the pec-deck machine. Just make work part of the chest, and making them increases the risk of injury.
It is best to do three exercises with dumbbells that activate different parts of the pectoral muscles, giving you a better definition and more volume.
The dumbbell bench press allows you to use heavy weights to build muscle safely. The neutral-grip incline press works the upper chest. And the side openings are the perfect exercise to finish.
DUMBBELL BENCH PRESS
Lie on a flat bench with your feet flat on the floor, holding a pair of heavy dumbbells above your chest, arms straight and palms directed forwards. Slowly lower the weights out of the chest. Pause, and then raise them again. That’s one rep.
Use the maximum weight that allows you to complete three sets of 6 reps. Note: If you keep the scapulae tight stabilizers the shoulder joint, which will help you lift more weight?
INCLINE BENCH PRESS WITH DUMBBELLS AND NEUTRAL GRIP
Lie on a bench with an incline of 45 degrees. Hold a pair of dumbbells above your chest, arms straight and palms facing each other.
Lower the dumbbells to chest level and then slowly lift them up above your chest. At the highest point, put them together. Lower them and repeat. Complete 4 sets of 8 repetitions: the upper chest needs that extra set for maximum growth.
DUMBBELL SIDE VENTS
Lie on your back on a flat bench. Start holding the dumbbells above your chest, elbows slightly bent and palms facing.
Without changing the position of the arms, lower the weights slowly (3 seconds) until the upper arms will be parallel to the ground.
Pause, and then raise the dumbbells back to starting position. Complete 3 sets of 12 repetitions. That dozen active weight decreases slowly with more muscle.