Best exercise to build middle chest. The middle chest is best stimulated from exercises done on a flat bench.
Chest exercises fall into two main categories: presses and flyes. Presses involve lifting a barbell or dumbbell
vertically over your chest while lying on a flat exercise bench (or using a machine that performs the same movement). Flyes involve raising and lowering weights horizontally to the sides of your chest. They too can be done with free weights or machines. Presses primarily work the center of the pecs from top to bottom, while flyes generally target the outside and inside pecs.