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Dumbbell Reverse-Grip Bench Press **. Close-Grip Bench Press ***. One-Armed Overhead Dumbbell Triceps Extension. *Go as heavy as possible each set. After the last set, remove the added resistance as fast as possible and do as many reps possible with your bodyweight; rest 20 seconds and do as many reps as possible again with your bodyweight.

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Incline presses do a fine job of stimulating the muscle fibers of the upper pecs. Set the bench at a 30-degree angle to ensure that the resistance is placed on your pecs. A steeper incline will shift the emphasis to the front delts. Be sure to complete each rep with strict form. Begin with a light warm-up set of 20 reps, then perform three all.

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Incline-bench pull-overs: Ditch the flat bench for your pullovers and do them on an incline bench instead. Do 3 sets of 12, holding that last rep for a five-second isometric to really feel the burn. Doing a second chest day allows you to intensely focus on bringing up a lagging area. 7.

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The pec muscles, by the way, "are the two muscles that live on both the right and left sides of the body near the chest," Derek Mikulski, C.S.C.S., C.P.T., founder of ActivMotion Bar, tells.

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Use as much weight as you can for each listed set, and add weight when it makes sense. Here are the 4 workouts: Workout #1 - Cluster Sets and Supersets. Workout #2 - Pre-Fatigue and Burn. Workout #3 - Upper Chest Blast. Workout #4 - Dumbbell and Barbell Volume.

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