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- 1). Dedicate the first day to establishing the correct weight you will lift for each exercise explained here. You should be able to lift a maximum of one or two repetitions beyond the prescribed amount for each exercise.
- 2). Warm up with 5 minutes of cardiovascular exercise followed by one set of six to eight seated rows. This will strengthen and prime the muscles that support the pressing of heavy weights.
- 3). Begin with the barbell bench press. Do three sets of eight repetitions. Pause with the weight at your chest to isolate the pectoral muscles.
- 4). Move to the inclined bench. Set it at approximately a 30-degree angle and perform two sets of eight alternate dumbbell incline press. This exercise will target the upper portion of the pectoral muscles.
- 5). Perform two sets of eight reps on the decline bench press. This targets the lower portion of the pectoral muscles.
- 6). Do two sets of eight reps of pullovers either on a machine or using free weights.
- 7). Finish with three sets of 10 to 12 reps on a pec deck. During the last set, exaggerate a slow and controlled motion to exhaust the pectoral muscles.
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