Best exercise/lift techinque to build chest

**maxwell78** · 10-09-2011, 07:34 PM

What would be your most effective chest work out. my main focus is to get the chest built up, although i do other things as well. ive been working out for about 1 year now consistently. though have been lifting for a few years now on and off.

i do bench, incline and decline and also chest flys..[i recently got this machine.]

and what do you recommend as far as reps and weight go.

im 5'10" , 175 lbs. max bench is 255.

thanks

**Blaz Kavlic** · 10-10-2011, 08:12 PM

To work the chest I do flat bench, incline dumbbell press, dumbbell flys, and cable crossovers. At the minute i'm utilising the reverse pyramid system whereby set 1 (6-8 reps) is at max and then working downwards with sets 2 and 3 at about 85% for 10-12 reps and set 4 (if applicable) at about 75% for 12-15reps or until failure. I've been getting some crazy pumps using this system on these exercises but remember the importance of a proper warm up when lifting max weights for your first set.

**spoonta66** · 10-10-2011, 08:37 PM

I remember reading somewhere that decline dumbell press is the most efficient chest exercise? Something about it using the highest percentage of the muscles in the chest. Can anyone elaborate?