Pec Exercises

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    WannabeBatman's Avatar
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    Pec Exercises


    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

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    Weighted Dips
    Flat DB Press
    Flat Flys
    M.Ed. Ex Phys
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    x2 Rodja
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    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.
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    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
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