Pec Exercises

[WannabeBatman]

Alright when I am working the chest area I am doing the following routine:

Standard Bench Press 3 sets, 8 reps
Incline Bench Press 3 sets, 8 reps
Incline (high incline) Bench Press 3 sets, 8 reps
Chest Flys 3 sets, 8 reps
Ball Push Ups Ups 3x15

I am trying to get bigger pecs (like most guys out there) and more defined pecs.

I need some ideas on better Pectoral based exercises that can be done with a standard bench press. My bench doesn't decline (anymore long story haha).

Any one have any ideas for exercises that will work the middle and lower areas of chest? I am doing a lot with my upper pecs.

Best,
Chad

 

[Rodja]

Weighted Dips
Flat DB Press
Flat Flys

 

[mankussm]

x2 Rodja

 

[wbted23]

for the mid chest, I like to do DB presses, where you squeeze the two dbs together as tightly as you can throughout the movement. I usually feel it in my chest more on the way down then the way up, so its good to do it slowly, and really focus in squeezing them together.

 

[CJ1990]

negatives
forced reps
use bands/chains
change up your rep scheming
um...high rep partial presses
decline pushups
underhand pushups
supinating db flies


theres a million things