Pec Exercises

  1. 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.


  2. Weighted Dips
    Flat DB Press
    Flat Flys
    M.Ed. Ex Phys


  3. x2 Rodja

  4. 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.

  5. 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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