Most Effective Workouts for the Pecs

The bench press is considered a gold standard pec exercise -- but you are cutting yourself short if you're not engaging other pec exercises to provide overall development. Performing a well-balanced weight training routine for your chest, while utilizing the most effective exercises, will leave your pecs screaming to grow. Stick with the basics and you will see phenomenal results.

  1. Flat Bench Press

    • The American Council on Exercise found the bench press to be the most effective chest exercise after conducting a study utilizing an EMG on several test subjects. This exercise focuses on the pectoralis major, pectoralis minor, and secondarily the shoulders, triceps, abs and biceps. Lay on a flat bench and use a medium grip to lift the barbell from the rack. Inhale as you lower the barbell to touch the middle of your chest and pause for a second. Exhale as you push the barbell back up.

    Incline Bench Press

    • Focusing on the upper portion of the pectoralis major, the incline bench press is necessary to achieving proper chest balance. Lay back on an incline bench and use a medium grip to lift the barbell from the rack. Inhale as you lower the barbell to touch the middle of your upper chest and pause for a second. Exhale as you push the barbell back up.

    Decline Bench Press

    • This movement will give your pecs a lift while targeting the lower portion of the pectoralis major. Lay back on a decline bench and secure your legs at the end of the bench. Use a medium grip to lift the barbell from the rack. Inhale as you lower the barbell to touch the middle of your lower chest and pause for a second. Exhale as you push the barbell back up.

    Dumbbell Flyes

    • Dumbbell flyes create width on the outside of the pectoralis major as well as mass towards the inner chest near the sternum. Lay on a flat bench with dumbbells in each hand, resting on your thighs. With palms facing inward and a slight bend in your elbows, lift the dumbbells over your chest in front of you. Inhale as you lower the dumbbells to each side of your body, feeling a stretch through your chest. Exhale as you push the dumbbells back up, ensuring the elbows are still bent and creating an arch.

    Considerations and Safety

    • This routine may be completed one to two times per week. For hypertrophy, perform four sets of 15 repetitions. For strength and power, do four sets of five to 10 reps. Start with low weights and gradually increase weights by 5 to 10 lbs. as the workout becomes easier. To avoid injury and receive the full benefits of each exercise, ensure proper form and a full range of motion. Talk with your doctor before starting a new workout regimen.