The Best Exercises For Pecs – 3 Must Do Exercises

By | December 7, 2014

The Best Exercises For Pecs – 3 Must Do Exercises

So you want to build that sexy chest that all the women worship? That’s good since I believe that I can help you to achieve those rock hard pecs you’ve been dreaming of.

Here is The Best Exercises For Pecs in my opinion:

#1 Dumbbell Flat / Decline Bench Presspecs

The foundation of you chest building exercises. This is the movement you’ll want to perform first when you’re going to hit your chest. This compound exercise will train your lower and upper parts of your pecs but keep in mind that the focus will be a bit more on the lower portion but there is a catch here! The lower portion of the Pec makes up the vast majority of the whole muscle so the bigger the lower portion, the bigger the overall size of the pec!

And now you might ask that why I didn’t put the Barbell version of the lift here. Since we are aiming for the maximized hypertrophy of the chest here and not overall strength, the Dumbbell version is superior because of these points:


The range of motion is more natural when using dumbbell’s. When you’re performing this exercise with a Barbell you’ll have to keep your hands in a fixed point and this restricts the natural range of motion of your Bench Press. When doing this with a Dumbbell’s your hands have a lot more range of motion in the horizontal plane.


By working both hands individually you’ll prevent generating strength imbalances in different muscles that are involved in the lift (Pecs, Triceps, Shoulders) and you’ll also train a lot more of your stabilizers.



Reducing the risk of injury since you can adjust your grip positions of your hands in a most comfortable angle for you. I do my Bench Press quite often with a so called Neutral grip which is impossible to perform with a Barbell. This puts my shoulder into way more comfortable situation for Bench Press.

Perform 3-4 sets of anywhere between 5-15 reps per set.

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#2 Incline Dumbbell Bench Press

Since the Flat or Decline puts the major stress on the lower portion of the chest it is wise to target the upper portion also and that’s where the Incline comes into play.


And if you’re wondering which angle you should put the bench when perfroming this exercise there is no one-angle-fits-everyone but I personally do and suggest people to use about 30 degree angle. Try different angles near 30 and see what works best for you!

This exercise puts more emphasize on the upper portion of the Pectoralis muscle and is in my opinion the best exercise to ensure the most mass build on upper part of the Pec!

Again the same principles apply here for favoring the Dumbbell over Barbell.

Perform 3-4 sets of anywhere between 5-15 reps per set.

#3 Cable Flyes (With a high-to-low angle)


A great exercise to put “the icing on the cake” after the two compound movements. This exercise is great for really isolating and contracting that chest and ensure the full chest development. Try to execute this movement with quite slow tempo to really emphasize the use of Pecs.

You could also perform this with Dumbbell’s but in my opinion the Cables are far superior. And why is that you might ask?

Because when you’re performing this with the cables you’ll have the same resistance all throughout the movement and you can really get the full contraction on every part of the exercise. If you’re doing this with dumbbell’s the greatest effect for your pecs comes in the lower part of the movement and gradually loses it’s effect when raising the dumbbell’s up and on the top part of the movement there is no contraction of the Pecs at all.

I personally like to do this exercise with a High-to-low angle since this way you’ll get a more natural range of motion for the Pecs to do the work. But again experiment with different angles by yourself and see what works the best for you.

It’s wise to do this exercise in a more pump style of training and using low weight and a lot of reps.

Perform 3-4 sets of 12-15 reps per set.


By replacing your former Chest movements with these three simple exercises you’ll guarantee a great hypertrophy response for your Pecs! Perform these three exercises in the order I gave you.

So let’s wrap up the main points here once again:

– First: Flat or Decline Dumbbell Bench Press, perform 3-4 sets of 5-15 repetitions per set.

– Second: Incline Dumbbell Bench Press, perform 3-4 sets of 5-15 repetitions per set.

– Third: Cable Flyes with high to low angle, perform 3-4 sets of 12-15 repetitions with light resistance.

– Experiment with different grip angles such as Neutral or Regular or anything in between those two.

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Did you find this article helpful? Let me know what you think in the comment section below!

– Jesse

6 thoughts on “The Best Exercises For Pecs – 3 Must Do Exercises

  1. Angela

    Thanks for sharing. I have been doing more cardio then weight lifting what do you recommend for women as far as weight lifting and how often? How often should I do cardio? Thanks for your knowledge!!

    1. Jesse Post author

      Angela this depends on your primary goal but to me it seems that you’re interested in fat loss. I’d suggest 2-4 cardio sessions per week consisting of High Intensity Interval Training and 2 weight lifting sessions per week. Do an all body routine on your weight lifting days Which consits of 2-4 basic compound exercises for lower body (Squats, Lunges, Leg press, Straight legged deadlifts) and 2-4 basic compound exercises for upper body (Barbell / Dumbbell Rows, Chin-ups if you can if not substitute with cables, bench press / overhead press). Happy trainings 🙂

        1. Jesse Post author

          No problem! Just remember to learn the correct form with all the exercises you’ll plan to do. Injury is the last thing you want to happen. Spend atleast 3 months with light weights and get your Central Nervous System used to the correct lifting patterns!

  2. Steve

    This has nailed it for me… No more spine crunching sit ups or murderous press ups… will do your routine instead… Thanks! 😉


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