Massive Pecs- Eric Broser
I urge any of you out there that feel your pecs to be lagging behind to have someone with a good eye examine your form on all of your chest movements. Every day that I am at the gym I see dozens of people with the same form flaws that my friend used to have. What people need to realize is that building a big chest is not as simple as lying on a bench...unracking a bar...and pushing it from point A to point B. No! Each chest exercise, whether it be a bench press, incline press, dip, flye, or crossover requires the exercise to begin before ever even moving the weight!
Here’s how to start properly POSITIONING FOR PECS:
1-lay down on the bench and set your feet firmly on the floor
2-arch your lower back slightly
3-raise your ribcage up high
4-squeeze your scapulae together
5-pull your shoulders downward and push them into the benchWeek 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Dumbbell Incline Bench Press On Bench Both Arms | 3 | 8 | Chest |
| Smith Machine Bench Press | 3 | 12 | Chest |
| Laying On Incline Bench Dumbbell Flys Both Arms | 2 | 10 | Chest |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Pullover's | 2 | 10 | Back |
| Barbell Close Grip Bench Press with bands | 3 | 8 | Chest |
| Smith Machine Close Grip Incline Bench Press | 3 | 12 | Chest |
| Standing Mid Cable Flys Both Arms | 2 | 10 | Chest |
| Superset with | 0 | 0 | TIPS |
| Pec Deck | 2 | 10 | Chest |
| Barbell Decline Bench Press On Bench | 3 | 8 | Chest |
| Laying On Decline Bench Dumbbell Flys Both Arms | 3 | 12 | Chest |
| Standing High Cable Flys Both Arms | 2 | 10 | Chest |
| Superset with | 0 | 0 | TIPS |
| Dips | 2 | 10 | Chest |
