the best workout for pecs

[pittbul45]

hey guys i was wonderin what the best work out for pecs is to get them that look that everybody wants

[PEWN]

push ups...

[manwitplans]

Barbell/Dumbell presses.

[BigJames]

I like flat and incline dumbbell / barbell presses and flat and incline flyes for strength, mass, and shape.

[m8intl]

I like flat and incline dumbbell / barbell presses and flat and incline flyes for strength, mass, and shape.

These are good. I also add in decline bench press

[BigJames]

These are good. I also add in decline bench press

Good call. I forgot about the lower pecs...declines are good...I personnally prefer weighted dips, but either are good.

[Vicktor]

Barbell bench press, progress every week.

[innocent_criminal]

Barbell/Dumbell presses.

I like the dumbell presses and then some incline barbell.
Of course with some other workouts too though.

[Ajc330]

everyone is different and responds differently there is no "best" exercise for anything

[JC2007]

Incline Dumbell Presses, Incline Dumbell Flyes, Weighted Dips, maybe a couple of light cable crossovers at the end from different angles.

[dwaynewade]

this my best workout to date... obviously you should change your routine from time to time

use workout 1 for 2 weeks then workout 2 for 2 weeks and so on for 8 weeks then change it up-

Chest - workout 1

Decline Bench: This way we can isolate the lower pecs. If you are at home and do not have a decline
bench then flat will serve as an excellent substitute.

Speed of The Rep: This first program will focus on explosive movements. The tempo will be to drive the weight as quickly and explosively up as you possible can and then smoothly down( approximately 1 second on the way down. The only exception will be on the last rep. On this rep I want you to pause at the top for a peak contraction and lower slowly ( approximately 5 seconds on the negative rep. In a nutshell my purpose here is to target a maximum amount of fast twitch muscle fibers.

3 sets total

First Two: reps to failure ( 6, 8 )

Third Set: First Choose a weight in which you reach failure at approximately 8 reps. Follow this with one rest pause. You should rest long enough to allow yourself to get 3-4 extra repetitions. As soon as you reach failure strip the weight down to a point in which you can get approximately 6 more repetitions. Follow this again by a rest pause that allows you to eek out a few extra repetitions. Once you reach failure immediately pick up a pair of dumbbells and execute a set of flat bench dumbbell flys. You should choose a weight that allows you to get 12 strict repetitions. The key here is to concentrate heavily on the stretch portion of the exercise! This is commonly referred to as " compound aftershock " That is when you superset a compound movement with a " stretching movement " This method will stimulate a tremendous amount of hypertrophy.

overview

8 reps to failure
rest pause enough to get 3-4 extra reps
immediately without rest strip down to a weight that you can get 6-8 repetitions with
rest pause enough to get 3-4 extra reps
without rest pick up a pair of dumbbells that allow you to perform 12 strict flat bench dumbell flys


Note: A novice may only need to perform the strips and eliminate the rest pauses. An advanced athlete may need to incorporate one strip set after he has gone to failure with the first set of flys. However if your intensity is complete you shouldn't need to.

Incline bench ( same thing ) except superset with incline dumbbell flys

workout 2

chest

flat dumbbell bench presses

a bit higher rep range this time, ( 12, 10 and a bit more control on the movements. So one second up, one second peak contraction, 2 seconds to lower.

You are doing the same pattern however. 2 sets 12, 10 and last set 8 with rest pause, then go to failure, strip and rest pause to failure, no superset this time.

incline dumbbell bench: Same as flat

final blow

incline bench flys supersetted with flat bench dumbell flys

This time you will perform you will perform one set of 12 reps on incline dumbbell flys. Then immediately without rest perform one set flat dumbbell flys for a total of 12 reps to failure.