I’m a guy who’s trying to build up his chest for the summer. In your opinion what is the best exercise for pecs?
Asking me what the best exercise is for pecs would be like asking Thoreau which is the best way to walk through the woods! There are so many exercises, all of which have their benefits and many of which I would incorporate into my own chest workout.
It’s unrealistic to think you can build a great chest with just a single exercise. This is because the pectoral muscles are activated over a wide range of movement. When the hands are pressing low you hit the lower pecs. When they’re perpendicular with your body they target the middle pec region and when the hands are at 45º from your head you reach the upper pecs.
So, I would say that you need to do one exercise that focuses on each of these areas to build your chest. A workout consisting of dips, flat barbell bench presses and incline dumbbell presses would do the trick. Start with the exercise that hits the area you feel is weaker – this is called the Weider Priority Principle. For example, if your upper pecs are lagging begin with inclines.
I’ve outlined a sample workout for you. Feel free to alter it based upon your personal needs.
| Joe’s Power-Packed Pec Routine | ||
| Exercise | Sets | Reps |
| Dip | 4 | to failure |
| Barbell bench press | 4 | 8-12 |
| Incline dumbbell press | 4 | 8-12 |