Whether you simply want to shed the flab and firm up your pecs in order to get rid of the "man boob" look, or your goal is to build jaw dropping muscular pecs, then you absolutely must be focusing on the most effective pectoral exercises on a regular basis. While running into the gym and jumping from chest exercise to chest exercise without a decent plan can actually help you build your pecs to some degree. If you really want to build a big strong chest that you can be proud of, then you need to plan your chest workouts around top free weight exercises and forget about the laundry list of worthless and ineffective pectoral exercises. The Ultimate Pectoral Exercises
1. Bar Bell Bench Press - This is easily the most recognizable of all of the pectoral exercises. Stimulating muscles from your pecs, delts and tri's this "old school" pectoral exercise will help you gain some serious chest muscle fast!
To perform the flat bench press - Lie on your back on a flat bench with your butt in contact with the bench and your feet flat on the ground. Grasp the bar with your hands spaced slightly wider than shoulder width in an overhand grip. Lower the weight in a slow and controlled manner until it's located just below your nipples. Extend you arms upward while pushing the weight until the bar is in the starting position.
2. Barbell Incline Press - The barbell incline press is another timeless (and very effective) pectoral exercise that will help you get your pecs into amazing shape. the incline press stimulates the muscles in your chest and shoulders.
In order to perform the barbell incline press lay down on an incline bench that has an angle set between 35 and 60 degrees. I personally find that a lower angle between 35 and 40 degrees allows me to train with heavier more growth stimulating weights.
Wrap you thumbs around the barbell with an overhand grip that is slightly wider than shoulder width. Lower the bar in a slow and controlled manner to the top of your chest. Make sure that your back and butt are in contact with the incline bench during the entire exercise. Press the weight up until the bar is back in the starting position. Make sure to avoid any aching in your back during this exercise.
3. Dips And Weighted Dips - When performed correctly chest dips are one of the most effective chest exercises. Dips target your chest muscles while including Your delts at the same time. One of the really cool things about dips is that when performed properly, dips allow you to really stretch out your chest and shoulder muscles at the bottom of the exercise, which can help to increase the range of motion of your shoulder joints.
To perform weighted dips: Grab the bars and hang your body with your arms fully extended and you legs curled up behind you. Bend your elbows and lower your body in a controlled manner until your chest is level with the parallel bars, then press down and lift your body back up to the starting position. In order to place more of an emphasis on your pecs and less on your triceps, lean forward through the complete movement.
If I had to pick only 3 pectoral exercises to comprise my chest workouts, bench press, incline press (as well as the dumbbell equivalents) and chest dips would be the exercises I'd go with. Not only do these basic pec exercises require little in the way of fancy equipment, there is no doubt that they are among the most effective exercises for building a massive and eye catching chest.
