The chest is made up of 2 different muscle groups: the pectoralis major and the pectoralis minor, and nothing hits the chest better than the all-powerful bench press. A lot of people frequent the gym with the phrase "How much can you bench?". It's a coveted exercise. However, I cringe whenever I hear that term, not because I am not concerned with how strong you are, but 90% of the people who ask that question, perform the exercise incorrectly. Building muscle in your chest is not about how much weight you perform, but how proper your form is. A lot of people think they have to hoist these incredibly heavy weights to build muscle in the particular muscle group that they are working. They also think that they need to be in the gym for hours on end in order to do it. Now get to building it properly which requires the proper stimulation and the proper nutrition to recover. Here is a sample workout to do that just consists of the smith machine, if you are looking for safety that free weights don't provide. The smith machine is a great way to use a free range of motion without the possible injury that normal free weights without supportive mechanisms will provide.

Smith Machine Incline Bench Press 5x8-12
Smith Machine Flat Bench Press 5x8-12
Smith Machine Decline Bench Press 5x8-12

Priming your muscles for growth and recovering them with the proper nutrients is more important than the actual training you do. It's about stimulating your muscles to the point where you feel that "pump" and then stopping, and recovering with the proper nutrition. You should never work out for more than an hour. With that being said, in order t get the most out of your workout within that critical time frame, you need to have a pre-workout supplement so you can fire through as many reps and sets as possible. Coffee just won't cut it for you. The best pre-workout supplement on the market to provide you with the most insane amount of energy is Cellucor's C4 Extreme containing quality caffeine, creatine, beta alanine, and L-Arginine. See the science behind this supplement here: http://www.muscleprodigy.com/the-4-essential-ingredients-you-need-to-take-before-your-workout-arcl-1183.html.

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