A word about working your chest: Many people begin their pec workouts the same way every time—barbell flat bench presses. This brings up two issues; static, unchanging workouts, and starting with flat bench work.
To address the first issue, I recommend introducing variety in your workouts—muscles respond to novel stimuli. To address the second, I suggest usually (but not always) beginning your chest workouts by exercising the upper chest. Begin with incline bench work and other exercises of the upper chest.
Here's why: Incline bench presses and flys work the muscles of the upper chest, which are smaller and weaker than the lower chest muscles. If you work the lower muscles first (via flat and decline bench work), the muscles of the upper chest will be too fatigued to train effectively. Instead, work the weaker (upper) chest first, and you'll still have plenty of energy left to then effeciently overload the lower portions of your chest.
Straight Bar Pullovers (Upper Chest)
I read about this variation of pullovers in some fitness magazine a few years ago, so I can't claim to have made this one up. But it has become a core exercise for me and my clients when working the upper chest. Unlike dumbbell pullovers, requiring bent elbows and engaging both the back and chest muscles, this exercise uses a straight bar—and straightened elbows—which utterly isolates the upper chest.
Using a straight bar, position both your fingers and thumbs on the underside of the bar, hands close enough that the two thumbs touch. To effectively isolate the upper chest, it is essential that the elbows remain nearly straight, just short of locked out.
Slowly raise the weight to directly overhead, then slowly lower to the starting position. Lower the bar only to a comfortable stretch behind your head. Perform 8 - 12 repetitions using slow, controlled movements. If you feel the burn more in your shoulders or back, try bringing your elbow in towards each other just slightly.
