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What's the most efficient way to build chest muscles?

B

beer

Lifer
As summer rolls in and I get out of lacrosse season I want to start lifting more. Now I'm doing two days a week for an hour 15 minutes, and I would like to do four days a week for two hours starting about early may.

One of my main focuses on upper body will be chest muscles. What's the most efficient way to build MASS? I'm 5'10", 168 lbs now.
 
OK let me be more detailed.

Now I currently do, for my chest muscles:

2 sets bench press (warmups here - 115 and 135, 12 reps each)

4 sets dual-axis chess press (I don't work out with a spot on a regular basis so I do this in order to save my shoulders from getting hurt on bench). I start out at 140; go to 160, 180, 190

5 sets Flys (Two sets w/ 20s, two sets with 25s, one set with 30s)

I realize my other options include:
Dumbell press
Incline Bench
Decline Bench
Incline Flys
Decline Flys

My question is, which combination thereof will help me most.
 
Best way without using steroids is to do dips with weights hanging on you, decline bench press also works pretty well.
 
The proper term for chest muscles is pectorals - abbreviated, it's pecs. Other than that, the only thing I can offer is, get lots of sleep and drink lots of water. If you're dehydrated, whether slightly or severely, the body takes the water from your fat/muscles and chances of getting injured increase.
 
Heavy flys, wide grip parallel bar dips, or bench press to neck. Rest no longer than a minute between sets. Perform the negative in a controlled fasion - concentrate on the stretch, then explode with the positive movement to just short of lockout.

Train chest with back once every 5 days.
 
Elemental:

You have most of the exercises you need listed. One thing I like to do is really mix up my routines. That way you hit the muscles from all angles and you don't get bored with your workouts. Also, I still like free weights the best as IMHO the resistance matters.
 
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