By Frank Melfa of bodybuildingbyfrank.com

Do you want your chest to be sore after a good workout? I mean do you really want your chest to feel tight and know that you really worked it for at least two days? Then let's start doing dips folks. Make use of that dip station that your gym provides. And I'm not just talking regular dips. For those of you who can, add weight to your dips with either the dipping belt or stick a dumbbell between your regular weight belt.

I go up as high as three 45-pound plates. For those of you who want to train at home, use chairs for dips (just face the chair back to back and dip away). Anyway, here it is:

Flat barbell bench press:	4 sets	6-12 reps
Weighted Dips	3 sets	4-10 reps
Incline flyes	3 sets	8-12 reps
Pullovers	3 sets	10-12 reps

For dips, do a set without weight and then 3 sets with weight. Be sure to work through a full range of motion. Be sure to feel a stretch in your chest on the way down. Do your reps slowly.

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