flex89 knows. issacd knows.
Incline dumbbell presses, decline dumbbell presses, incline dumbbell flies, decline dumbbell flies, cable crossovers in good form, through a full range of motion (touch your chest with the dumbbell), 8 to 25 reps, 6 to 10 sets, at a 45 degree angle, or less, once every 6 days.
Calories. You can't make gains if you don't have fuel, recovery, and stimulation.
Don't forget to work your posterior deltoids to keep balance.
Don't forget to work your back to keep balance.
Don't forget to work your legs so you don't look funny.
Be sure to work your shoulders and arms.
Do not do flat bench with a bar. Do not do shoulder press on the anterior side. (It will cause you to end up with shoulder impingement.)
Any good muscle board will have these exercises listed.
Here's a search you can run here on "Real Jock":