Vince, I need an exercise that builds the whole pec, not just the bottom part, which always seems to happen when I do a lot of regular flat bench presses.
I know you do not recommend the flat bench presses, but the damn exercise is just so enjoyable to do, I can’t help but do it.
I know incline presses build the upper pecs, but I’m on a limited schedule and basically have time for only one exercise per muscle group.
What exercise would you recommend which will build both the upper and lower chest?
The wide grip dip builds more pec tissue than any other exercise I know of but since you seem to love flat bench pressing so much, why don’t you do what I call the “Neck Press”.
This was the only type of bench pressing the great Larry Scott ever did. If it was good enough for a two-time Mr. Olympia, it should be good enough for you.
This exercise can be done with either a barbell or on the Smith machine. I prefer the machine because you don’t have to worry about balancing the bar and you can really focus your attention on the pecs.
Lie back on the bench. Cross your legs and lift them off the bench and draw them back over your stomach.
This position ensures perfect form and balance. This also ensures you cannot arch as your back must remain flat on the bench. This increases the range of motion of the bar.
Take a wide grip on the bar and the elbows and upper arm should be directly under or slightly back of the barbell. Lower the bar to where your neck and upper chest meets - not to the nipple line as you would with regular bench presses.
Press up to within an inch of lockout and then lower and repeat.
Try for maximum stretch as you lower the bar and tense the pecs hard at the top, trying for a hard contraction.
Use a weight that is 50 percent of your maximum on the first set of 10 reps. The second set use a weight that is 75 percent of your maximum for eight reps. The third set use a weight that is 100 percent of your maximum for 6 reps. Reduce the weight the fourth set and pump out 15 reps to flush the area with blood. Rest less than 45 seconds between each set.