Most Effective Workouts:
The flat bench press is one of the most effective lifts when exercising the chest. However, you can not develop outstanding pectoral muscles on the bench press alone. With that said, here are some other very useful chest workouts that will help you to develop your pecs:
Flat bench press (regular old bench press):
2. When lifting the barbell from your chest, arms must be fully extended. Also, your hands must be more than shoulder width apart by at least three inches on each side.
3. Also, when benching, just go slow and concentrate on good form (as you should with any lift).
2. On an inclined bench, make sure your hands are spaced widely (a couple inches more than shoulder width apart on each side) on a barbell.
3. Extend the barbell above your head, making sure the bar is parellel to your chest.
2. On a decline bench, extend your arms upwards.
3. Keep the bar an inch or two above your chest before extending the bar upwards.
*You will be able to lift more weight on the decline press than on the incline press.
Flat dumbbell flies:
2.Laying down on a bench, take your dumbbells and start with arms extended, with the dumbbells touching.
3. Bring the dumbbells down until they are even with your chest (the whole time, keep your arms in a position as if they were hugging a large tree).
Sitting machine flies:
2. Keep your arms in a position as if you were hugging a large tree and bring your hands together until they touch.
Incline dumbbell press:
2. On an incline bench, with one dumbell in each hand, extend both hands upwards until the dumbells are touching.
*This lift will help to stabilize your pectoral muscles.
Decline dumbbell press:
*This will help to stabilize your pectoral muscles.
Squatting overhead chest extensions:
2. Put your shoulder blades on a flat bench, with your feet on the floor (Do not straddle the bench like normal. Your body and the bench should be perpendicular like an upper case T, with your body sticking out away from the bench).
3. With your knees bent and you back arched, take a single dumbbell and extend it above your head (both hands on the top of the dumbbell).
4. Lower the dumbbell until you can feel the strain in your sides.
Guided one rep bench press (Very useful for increasing your max on bench!):
1. On a guided flat bench press, start with the barbell resting on the stops so that it is about an inch from your chest.
2. With the bar starting at your chest, simply push the bar up until your arms are fully extended, and rack it.
*Do this exercise after you flat bench every time you workout your chest, and you should see an increase in your bench. This exercise is for helping you to push through that one point during your bench where you begin to struggle.
Flat dumbbell bench press:
2. On a flat bench with a dumbell in each hand, extend your arms upwards.3. Do not let the dumbells touch when your arms are fully extended. This will help to simulate a barbell bench press, except it will help to stabalize your pecs.