Good pec routine for mass

cpa55 · 02-05-2004, 10:05 PM

Could someone tell me a good routine for pec mass. Since you can't target the upper or lower pec then it seems to me that flat bench or flat dumbell press would be the best exercises. Incline would seem to incorporate the shoulders more and declines would incorporate the tris more than flat. If this is the case, please let me know a good number of sets and reps for mass and how many times per week to work pecs. Thanks for any input.

**Prince** · 02-06-2004, 12:09 AM

You should incorporate flat, incline and decline, including barbell and dumbell presses and flyes.

Although you cannot target any one region you still want to hit the pecs from all angles.

Rep range should go any where from 4-12, sets I would say around 8, but can and will vary.

There is no set number for sets an reps though, I use many different sets and reps each work-out. I train pecs one time per week.

PreMier · 02-06-2004, 12:13 AM

Also when doing incline try doing DB presses on an adjustable bench. You need to be at 45deg or LOWER to not incorporate the shoulder muscles too much. The BB bench(incline) at my gym seems to be at a higher angle than 45deg.

myCATpowerlifts · 02-07-2004, 10:03 AM

Yea, the ones i use at my highschool are unfortunately at about 55 to almost 75 , its like doing shoulder press

Willdebeast · 02-07-2004, 04:26 PM

rite now i go flat incline and decline- 3 sets of ea. alternating bb and db each workout.and then some supplementary movements like flys and cables

Hanz29 · 02-07-2004, 04:36 PM

Personally, I don't do decline- I do love incline bench flyes-

those are by far my favorites- way better than press in my opinion.

I also do flat press with either dumbells or barbell, whichever is available

02-05-2004, 10:05 PM	#1
cpa55 Registered User Join Date: Sep 2003 Location: alabama Posts: 50	Good pec routine for mass Could someone tell me a good routine for pec mass. Since you can't target the upper or lower pec then it seems to me that flat bench or flat dumbell press would be the best exercises. Incline would seem to incorporate the shoulders more and declines would incorporate the tris more than flat. If this is the case, please let me know a good number of sets and reps for mass and how many times per week to work pecs. Thanks for any input.

02-06-2004, 12:09 AM	#2
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,981 Blog Entries: 25 Photos: 320	You should incorporate flat, incline and decline, including barbell and dumbell presses and flyes. Although you cannot target any one region you still want to hit the pecs from all angles. Rep range should go any where from 4-12, sets I would say around 8, but can and will vary. There is no set number for sets an reps though, I use many different sets and reps each work-out. I train pecs one time per week.
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02-06-2004, 12:13 AM	#3
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Also when doing incline try doing DB presses on an adjustable bench. You need to be at 45deg or LOWER to not incorporate the shoulder muscles too much. The BB bench(incline) at my gym seems to be at a higher angle than 45deg.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-07-2004, 04:36 PM	#6
Hanz29 on my way to ISSA Join Date: Feb 2004 Location: Illinois Posts: 376	Personally, I don't do decline- I do love incline bench flyes- those are by far my favorites- way better than press in my opinion. I also do flat press with either dumbells or barbell, whichever is available
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02-07-2004, 10:03 AM	#4
myCATpowerlifts Registered User Join Date: Jan 2004 Location: The lone star state Posts: 6,261 Photos: 2	Yea, the ones i use at my highschool are unfortunately at about 55 to almost 75 , its like doing shoulder press

02-07-2004, 04:26 PM	#5
Willdebeast Registered User Join Date: Dec 2003 Location: canada Posts: 125	rite now i go flat incline and decline- 3 sets of ea. alternating bb and db each workout.and then some supplementary movements like flys and cables