bench press
Incline dumbell combo press
High cable Crossover ss pushups
Chest Press
Pec deck pyramid
4 SETS/////8-12 REPS
This is similar to a warm up exercise, just to ensure your pecs are engaging properly, however you should still be lifting heavy and with good controlled form for this lift.
4 SETS/////8-12 REPS
I don’t know what the proper name for this movement is, but I call it a combo press. Set a bench at an incline, grab 2 dumbells (you’ll want light weight, trust me), and instead of just repping incline press, do 1 rep of incline press with a rotation (palms should end facing each other at the top of the lift), then KEEP the dumbells TOGETHER and do a diamond press. That’s one repetition. Do that 12 times.
4 SETS/////8-12 REPS/////SUPERSET
Simple superset that I can guarantee your chest is not prepared for. 8-12 reps with the high cable crossovers, then drop to the ground and do as many reps as you can. Which is probably 12 at the most. And don’t start throwing that cable crossover around like a dummy. It’s a machine workout. Slow controlled movements, 1 second up, 2 seconds down. No excuses.
4 SETS/////8-12 REPS
I prefer the Arsenal Strength chest press, but again if you don’t have access to one, just a standard chest press machine will do.
7 SETS/////PYRAMID SET/////BURNOUT
This. Is. Brutal. The rep scheme is as follows. 20, 15, 12, 10, 12, 15, and 20. Weight should be inverse to repetitions, so 20 reps will be light, 15 will be heavier, 12 will be heavier, 10 will be heaviest, and back the other direction. That’s 104 reps total. The only breaks you get between sets is however long it takes you to move the pin. Get after it.