If you really want to pump up your pecs and build the best chest in the gym, you need targeted chest exercises that exhaust your muscles in the best way possible. Because the main chest muscles (specifically the pectoralis major, aka pecs) are so huge, and contribute to so many movements, you’ll need more than just a handful of moves to build your upper body from every angle.

Recommended frequency: 2 times per week.

Compact

Extended

  • Superset A

    5 sets:

    12 – 8 – 8 – 8 – 12

    5 sets:

    12 – 8 – 8 – 8 – 12

    Superset B

    5 sets:

    8 – 8 – 8 – 8 – 8

    5 sets:

    12 – 12 – 12 – 12 – 12

  • Superset A

     

    12 reps

    12 reps

    8 reps

    8 reps

    8 reps

    8 reps

    8 reps

    8 reps

    12 reps

    12 reps

    Superset B

    8 reps

    12 reps

    8 reps

    12 reps

    8 reps

    12 reps

    8 reps

    12 reps

    8 reps

    12 reps

Rest 60 seconds

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Rest 30 seconds

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Rest 40 seconds

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Rest 90 seconds

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Rest 120 seconds

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