Selen Dar

Muscle-Building Workout and Diet

Hey guys, Sean Nalewanyj here of,
and in this video I’m going to outline a highly effective sequence of 3 individual
chest exercises that I personally recommend in order to maximize your overall gains in
chest mass. And rather than just blindly telling you to “do these specific exercises for
this many sets and this many reps”, I’m also going to give you some concrete reasons
for why each exercise has been included and why I recommend performing it in place of
some of the other possible alternatives. These lifts should be executed in the exact order
that I outline them in and it’s going to give you a complete, well-rounded chest workout
for consistent gains in size and strength. Now do keep in mind here that there are pretty
much a million ways that you could effectively train your chest, and I’m definitely not
claiming that this is the be-all-end-all by any means. Any set of exercises that allows
you to place your pecs under tension as well as consistently add weight over time will
result in significant gains in muscle size and strength. However, this is a specific
sequence that I believe will be particularly effective for most people for all of the reasons
that I’m about to explain. So chest exercise #1 is a flat or decline dumbbell press. In
my view, these are the two very best chest exercises to select from because they utilize
the best chest training tool available (which are dumbbells) and at the optimal angle (which
is flat or decline). Either variation is going to be fine here, and I recommend that you
just select the one that you most prefer and then you use that as the primary exercise
in your chest training routine. So, what makes the flat or the decline dumbbell press the
best choice available here? Well let’s cover the two main issues. First off, why a dumbbell
press rather than a barbell press? Well, I’ve talked in detail about the barbell press vs.
the dumbbell press when it comes to build chest size in previous videos, but I will
quickly summarize the main points here. First off, the primary function of the pecs is horizontal
adduction of the humerus (which means to bring your upper arm across the front of your body),
and dumbbell presses allow for a superior range of motion throughout this specific function
since your hands can actually be brought together rather than being locked onto a fixed bar.
Secondly, dumbbell presses force each arm to move independently of eachother, which
prevents strength imbalances and gives you consistent development across both sides of
your chest. And thirdly, dumbbell presses reduce the chances of shoulder injuries since
you can position your hands in the way that’s most comfortable for you and because you can
press your arms in a more natural arching motion. And secondly, why the flat or decline
angle? Well, the pec muscle is comprised of two main portions. You have the upper clavicular
fibers (or the “upper chest”) and the lower sternocostal fibers. Some upper chest
training is definitely important (and we will cover that in the second exercise), but it’s
actually the lower fibers that make up the vast majority of the pec muscle. And for that
reason, you’ll want to specifically target these fibers when your strength and your energy
levels are at their peak, and a flat or decline angle places your body into the proper position
for this. So, to start off your workout, perform 3-4 sets of a flat or decline dumbbell press
for 5 to 7 reps per set. Chest exercise #2 is an incline dumbbell press at about a 30
degree angle. As I just mentioned, targeting the upper clavicular fibers is still important
in order to allow for complete chest development from top to bottom, and an incline dumbbell
press is going to be the best way for you to accomplish this. You’ll be using dumbbells
here for the same set of reasons that we just talked about, and you’ll be using a 30 degree
incline because this positions your body at the proper angle to allow for direct stimulation
of the upper chest. So next up, perform 3-4 sets of an incline dumbbell press for 5 to
7 reps per set. And chest exercise #3 is a cable flye performed at a high-to-low angle.
Flyes isolate your chest at a slightly different angle than presses do and they’re a great
way for you to round out your chest workout to get complete pec development. There are
a ton of different flye exercises that you could choose from here, such as dumbbell flyes,
cable flyes, machine flyes etcetera, but as I’ve discussed before in previous videos,
cable flyes are definitely going to be the superior choice. So first off, why use cables
rather than dumbbells? Well, because of the direction that gravity is pulling the weights
(which will be straight up and down) as well as the path that the weights are travelling
in, dumbbells only provide a high degree of tension on your pecs in the very bottom half
of the range of motion. As you press the weights up and go past halfway, the tension gradually
decreases on the pecs, and at the very top of the movement there is very little to no
stress on the pecs at all. So cable flyes solve this by pulling the resistance out to
the sides rather than straight up and down. And as a result of this, you’re going to
be placing your pecs under significant tension both at the very bottom of the movement all
the way up into the fully contracted position. And secondly, why the high-to-low angle? Well,
setting the cables high up on the stand and pressing them downward, that’s going to place
the resistance directly in line with the lower sternocostal fibers of the pecs where the
bulk of your chest mass is located. And since the upper chest does make up such a small
portion of your overall pecs, there’s no need for you to directly train it any further
using a flye movement if you’re already performing incline dumbbell presses as part
of the workout. So in order to finish off your chest routine, perform 3-4 sets of cable
flyes at a high to low angle for 8 to 10 reps per set. Now there are three main questions
that I usually receive in response to these recommendations, so I’m going to quickly cover
them before I close this video out. The first question is, “why are there no barbell presses
included?”. There is definitely nothing at all wrong with a barbell press, and it
certainly is an effective chest exercise for building size and strength. However, as I’ve
previously outlined, the reality is that there is no necessity for a barbell press in a routine
that is designed for muscle hypertrophy, because it really doesn’t offer you any advantage
over a dumbbell press, but yet it does pose several disadvantages as we outlined previously.
Secondly, “why are there no wide-grip dips included?” Well, contrary to traditional
bodybuilding advice, if you actually examine the exact mechanics behind a wide-grip dip
you’ll see that it actually isn’t a great movement when it comes to maximizing your
chest development. Dips primarily involve flexion of the shoulder and extension of the
elbow rather than adduction of the humerus, and this means that they mostly hit your anterior
delt, so the front of your shoulder, along with your triceps rather than your pecs. They
also place your shoulder joints into an awkward position and they’re easily the most dangerous
pressing exercise you can perform at the gym. And thirdly, “what about targeting the inner
or the outer chest?” Well, there are no exercises in this sequence specifically for
that purpose because it’s simply not possible for you to target the inner or the outer portion
of the chest over any other portion of that muscle. You can target the upper or the lower
chest because you’re dealing with two different sets of fibers, but you can’t target the
inner or the outer chest because when one portion of the same set of fibers fire, the
entire set of fibers are going to fire with it. So, that’s all there is to it. 3-4 Sets
of 5-7 reps on the flat or decline dumbbell press, 3-4 Sets of 5-7 reps on the incline
dumbbell press, and 3-4 Sets of 8-10 reps on cable flyes at a high-to-low angle. Again,
there are an endless number of different possible ways that you could train your chest in order
to build size and strength, but this particular routine utilizes the most effective chest
training tools available and at the proper angles to allow for effective, balanced stimulation
of the chest, and in a safe and sustainable way. So thanks for watching this video. I
hope you found the information useful here today. If you did enjoy the video, as always,
please make sure to hit the LIKE button, leave a comment and subscribe to stay up-to-date
on future videos. Also make sure to check out my complete step-by-step muscle building
and fat loss programs over at by clicking the icon at the top of the video
or using the link in the description box below. And make sure to check out my official blog
over at for all of my latest articles, tips and other updates. Talk to you again

100 thoughts on “The 3 Best Chest Exercises For The Perfect Pec Workout

  1. great video sean you said dumbbels are superior but im trying to get stronger on my bench do you still recommend low reps like 5 on dumbbels ??

  2. Sure you can target the inner and outer chest, please inform yourself.
    It is possible due to muscle fibres that actually dont go all the way to the other side of the pec..

  3. Hey Sean, been subscribed to you for a while and you are by far the best channel and deserve a lot more recognition! Also, if you have more muscle, would you look leaner on a bulk? Sorry if it sounds like a stupid question. Keep up the great videos mate.

  4. Thanks for the great advice Bro. Always enjoy your videos very informative. You know your stuff! I've often heard of isolation exercises. Are isolation exercises beneficial for someone like me who is trying to increase his bench press? Can you please talk a little and give advice about anyone who has reached a plateau in his workout regimen and what should they do about it. Thanks!

  5. Dude I wanna thank you for this vid. In my last 3 chest workouts I've done decline bench for the first time in 3 years of training and I already see a difference

    My lower middle chest wasn't defined and sunk in compared to the outer, but I already notice a difference. Thank you

    Also, I just put a block top (the bridge you put on top of the things you stack) under the front of a normal bench and it works for decline!

  6. Just subscribed to your channel recently and enjoying it so far. Very informative.
    Do you know of any pec exercises that only involves dumb bells? I just have dumb bells as equipment at home and I don't have time to go to the gym, and a bench is too expensive here in the country that I work at.

  7. Already had these 3 excercises in my routine, but i want to work more on the inner/upper part of my chest. (many people claim training inner chest is not possible, but i've seen many resourcesthat contradict that theory) Could i replace the cable flies with incline cable crossovers or should i just add them up in my routine?

  8. With a barbell press you can isolate your pecs by applying inward intention (meaning shoving the bar together)…. It's a game changer 😉

  9. hey sean how do u get both of ur chest muscles looking proportional. The right side of my chest looks bigger in frame however it has less muscles which doesn't make it look proportional to the left. Why so?? Pls reply..

  10. Hi sean,

    if i choose to do DB decline press, then which should the decline angle be ? We don't have a decline bench in the gym, so could i put a 45lb plate under the front end ?


  11. I don't agree on best chest exercises. Do exercises that involve multiple muscles and use high intensity. This will get you bigger faster and keep you younger.

  12. I usually feel more in my chest with a low-high cable fly, but I typically do both. What is your opinion on low-high and is this the entire chest workout for the day, or is it a part of a larger lift?

  13. Hello!! I've recently discovered you and I'm very impressed with your knowledge. About his video, I didn't understand one thing. Are you not supposed to do Exercise 1 and exercise 2 in the same training session? Do you have to choose one of the two? Because I start with a bench press (bar) and next I do incline dumbell presses whenever I do chest.

  14. I've been following this Sean for a while now and he never fails to inform me , and helps improve my over all gains that I would never gain just alone , thanks Sean!!!

  15. Sean I agree with you but my whole problem is with dumbbells the amount of weight I use I about kill myself getting the weights in position. So I stick to barbell.

  16. I find with heavy cable crossovers that your arms take most of the force and not much is transferred to the pecs until the very end. So I never know if they're really worth doing unless you're doing pretty light and about 15 reps

  17. floor press
    push up in combo with any press (close grip usually)
    incline hammer db press close grip
    reverse grip db press

    Flyes are just way too risky a movement and puts your shoulder in a very risky position especially if your prime objective is to overload. You will have to push more weight and risk to reward is just not worth the time. So many other great chest exercises.

  18. please do a detailed video showing correct form(by demonstrating) of popular exercises…especially with dumbbells

  19. This channel deserves more views, no click bait, no bro science, just pure legit content, keep up the good work Sean

  20. can you explain the difference in effectiveness between peck dec & cable crossover in overall chest and isolation? Coz emg study ( shows that peck dec is the 2nd best exercise for chest while cable crossover comes 3rd

  21. Hi Sean! Thank you for your consistently enlightening content. I have a question – at what angle should your elbows be during chest presses? I've heard a range from 90 degrees to 10 degrees.

  22. Sean, serious question: Should I keep elbow at 45° or flared out while doing pressing movements for chest? I see in this video what you flare out your elbows, isn't this a bad thing? Explain me please, link me dumbell bench press, incline bench press correct form!

  23. I normally do decline dumbbells 2 sets then 2 sets flat then 2 sets on each notch increasing the incline to the top
    then cable flys to finish

  24. Very smart dude for sure.    But….   Your wrong about the Cable Fly's.     NOT an effected exercise for the chest.   its more like an INJURY waiting to happen with VERY little benefit.

  25. Excellent as always. Thanks! No access to a cable machine and I'm leery of the dumbbell flys because of injury risk. Is there another alternative that doesn't require a machine other than pushups?

  26. Hi Sean,

    I agree with your video, but I feel that barbells must still be a part of my routine. Solely because my gym (24 Hour Fitness), has dumbbells that only go up to 120 lbs. If I only used those, I'd max out the required reps too quickly. Therefore, I always begin my workouts with a barbell for the first exercise, then dumbbells for the second exercise. And I alternate them every chest workout. So it's flat barbell followed by incline dumbbell one workout, then Incline barbell followed by flat dumbbell the following workout. Sound good? Seems to work great.

  27. There was a study ( Canadian Memorial Chiropractic College, Toronto) saying that a a reversed grip when doing chest press is going to activate up to 30% more upper pec muscle fibres as opposed to incline bench. Still pressing at a flat ankle. You'll also maximize your pec involvement ans minimize shoulder and tricep involvement.

  28. Hi Sean, some constructive criticism here : i've watched several of your videos and although i like the theory i'm somewhat disappointed by the lack of "tutorial" videos where the viewer can actually see what you mean by you performing the excercise. Now, the videos i'm talking about are mainly the chest videos. I was very pleased that the Back workout videos featured you actually DOING the workout so visually it was more comprehensive. In any case.. Thanks for your time

  29. I love your advice on the bench press, worked brilliantly for me. U should try crunching your abs in the Dip and immediately u should feel your upper body is a lot more bent over so u can target your chest and get more abduction.

  30. Great info man… As always no bull str8 science based!!! If i am advanced bodybuilder and i already developed most of my lower chest can i do only incline press and dont loose the size of my lower pecs??

  31. I would love to do dumbbell chest presses, problem is that the weights in my gym doesnt go futher than 50KG / 110LBS , and if i start with these ill end up with the 5-7 reprange in matters of a few months, (being at 44KG / 97 LBS for bout 7 reps)

  32. Some You tube instructors can give conflicting information as regards to what is best for exercises and workouts. However i do find that chest flyes with dumbbells puts your pecs at risk of tears as well as the lack of consistent tension throughout the range of motion.

  33. Nice video Sean. At some point, could you do a video covering technique for kicking heavy dumbbells into position for dumbbell presses? This would be extremely helpful. Thanks!

  34. does anyone have any tips on how to get the dumbbells in position for flat/incline chest press? Ive gotten to the point where they are too heavy for me to get into position, but i dont train with a spotter to hand them to me :/

  35. Hey Sean would you recommend doing this for the second chest workout of the week as well or would it be different? Thanks

  36. What do you think of ring pushups? You get the benefit on ab activation and free scapular movement for serratus anterior development.

  37. 1. flat dumbbell presses – primary. due to its pushing and adduction functions, rom and lesser imbalancies, shoulder injury chance.
    2. incline db press (30 degrees)
    3. cable flyes – different angles

  38. Sean. Love your vids. I have watched like 12 of them in the last two days. Being an intermediate lifter, I can now shape my workouts hopefully a little better for maximum efficiency. Your vid on shrugs probably saved me hella time.

  39. Excellent set of weights!>>> I start with these for motivation, then I get on my BOWFLEX M3 MAX TRAINER! I can do cardio and strength in the same workout! I do a set of reps for three different muscles, then after I do a set for each of those muscles, I FEEL ENERGIZED TO HOP ON MY ELLIPTICAL (the M3) FOR 20 MINUTES, then I get off and do 2 more sets for those three different muscle groups, and I'm done!! Excellent equipment, just gotta keep doing it at least 5 times a week!

  40. Front bar dips is extremely effective at hitting lower chest, whereas regular parallel dips as Sean said do not much for chest at all. Big difference in the two dip styles.

  41. hello how to go about balancing both arms so i can push the same weight, right now my left side is weak and my right side is strong. how can i improve my left side to be as strong as my right side.

  42. my chest is on the big side already, so would you suggest I do more reps and less weight like maybe 20 lift per set

  43. Again very useful information for me!. I have to stop doing dips because just today i actually felt its hurting more then making any significant gains.

  44. I like how informative and visually descriptive in your explanation of the exercises. Very helpful! Thank you.

  45. Is it possible for me to add in chest dips inbetween the incline dumbell press and the flys? Or does that only ruin the idea of this workout?

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