There are 3 different exercises that I've used that I have added muscle mass to the pecs that have worked really good for me. I figured I'd share this.
1. On incline, flat, decline dumbbell press. I do 8-9 reps with flies. I make sure I pick a weight that I can do maximum 8-9 reps. Once my pecs are fatigued by flies, I just hop right into dumbbell presses with those same dumbbells. I usually crank out 5-6 reps.
Dumbbell flies/dumbbbell presses: 9 filesx7 presses, 8 fliesx6 presses, 8 fliesx6 presses
I do 3 sets per incline, flat, and decline.
2. I've pulled away heavily from the barbell bench press. It overworks the front deltoid muscle, and puts excess strain on the shoulder and elbows. I feel that I only work my pecs 70% with barbell vs. dumbbbell.
Anyways.
I take the barbell load it up with weight then start engaging in TUT (time under tension). I also put my grip wide so my pointer fingers are on the rings, or just slightly outside of them.
Furthermore, I lower the bar to the base of my neck, just slightly below the adam's apple.
I use this tempo which has worked best for me:
2 seconds upward, 5 seconds downward, 2 seconds rest, REPEAT.
I usually do 4 sets per incline, decline, or flat, whatever of the 2 up/5 down/ 2 rest TUT.
I have noticed I've gain much more muscle growth focusing on the negatives and deep stretching.
3. I also do partials. I'll do this on a different week, but use wide grip once again, then lower the bar to the base of my neck and move it upwards 5-6" max so my elbows don't lock out. I rarely anymore lock out my elbows doing bench press. I find it counterproductive. With partials, I do them relatively fast near 15-20 reps.
so there you. give it a whirl.
1. On incline, flat, decline dumbbell press. I do 8-9 reps with flies. I make sure I pick a weight that I can do maximum 8-9 reps. Once my pecs are fatigued by flies, I just hop right into dumbbell presses with those same dumbbells. I usually crank out 5-6 reps.
Dumbbell flies/dumbbbell presses: 9 filesx7 presses, 8 fliesx6 presses, 8 fliesx6 presses
I do 3 sets per incline, flat, and decline.
2. I've pulled away heavily from the barbell bench press. It overworks the front deltoid muscle, and puts excess strain on the shoulder and elbows. I feel that I only work my pecs 70% with barbell vs. dumbbbell.
Anyways.
I take the barbell load it up with weight then start engaging in TUT (time under tension). I also put my grip wide so my pointer fingers are on the rings, or just slightly outside of them.
Furthermore, I lower the bar to the base of my neck, just slightly below the adam's apple.
I use this tempo which has worked best for me:
2 seconds upward, 5 seconds downward, 2 seconds rest, REPEAT.
I usually do 4 sets per incline, decline, or flat, whatever of the 2 up/5 down/ 2 rest TUT.
I have noticed I've gain much more muscle growth focusing on the negatives and deep stretching.
3. I also do partials. I'll do this on a different week, but use wide grip once again, then lower the bar to the base of my neck and move it upwards 5-6" max so my elbows don't lock out. I rarely anymore lock out my elbows doing bench press. I find it counterproductive. With partials, I do them relatively fast near 15-20 reps.
so there you. give it a whirl.