What workout hits the pecks hard?

[ALBOB]

But seriously. I did work really hard today I can barely lift myself up cause my triceps are so tired.

This statement is very telling. It looks like your triceps are giving out before your pecs. That's a pretty common problem and can be easily fixed by doing a pre-exhaust routine. Start your chest workout with an isolation movement, dumbell flyes work very well for this. Do them until your pecs are exhausted. THEN switch to a compound movement such as benchpress. By doing it this way, your pecs are already tired before really blasting them with the benchpress and they'll give out before your triceps do.

 

[leg_press]

Stick to the basics and work on form..

I cut out all machine and non compound movements from my routine and my pecs have never felt better

-Flat dumbell presses 5 sets 15*, 15*, 10, 10, 8 (*first two are warmups)
-Incline dumbell presses 3 sets 12, 10, 8
-Decline Barbell press 3 sets 12, 10, 8

then I go home, done in 20-30mins

How do you do decline without a decline bench?

 

[ALBOB]

How do you do decline without a decline bench?

Weighted dips are basically the same thing as decline bench presses. I prefer the dips because they allow me to go beyond positive failure and do some negative reps at the very end of the set. Talk about a fantastic pump.

 

[Duncans Donuts]

the pectoralis draws the arm toward the midline of the body. too close a grip on a bench press will fatigue the triceps first, too wide and you will be doing mostly deltoid work. i do a relatively narrow grip.

 

[leg_press]

I do just about shoulder width when I bench, but like someone said think about your pecs when you work out, think about your muscle pushing the weight. You do need mind<->muscle connection

 

[buening]

Not sure if others do it this way, but I grab the bar with my pinkies touching the ring. Not too wide, yet not too close. Seems to hit my chest pretty good. I agree with others, don't worry about soreness. If you are really worried about hitting your chest more than tri's, only bench press the lower half or so. The upper portion of the lift is mainly triceps. I don't do partials, but if your triceps are proportionally larger then it would be another way. I find that using dumbbells hit my chest much better than the barbell. It's a much more natural lift and allows more natural rotation instead of restricting your hand location. Just my 0.02

Not exactly breaking news, but read this article on ways to improve your bench which will help target the chest a bit more. The first half is crap, so skip through that part.
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