Pecs routine for strength
We will reduce the number of repetitions and train very heavy to emphasize the development of strength. We will also gain volume, but to a lesser extent.
Pec Routine for Strength
Banking Press: sets 4 reps 4,4,6,8
Dumbbells Incline Press: sets 4 reps 4,4,6,8
Declined press: sets 3 reps 4,6,6
Fly dumbbells: sets 3 reps 4,6,6
* Rest 2 of a series of Between 3 minutes. We do not look for congestion, we seek strength.
If you want to bring all the blood possible to your muscles, the best thing is the use of pulleys, which add resistance throughout the exercise range, with constant tension.
Pecs routine for Supercongestion
Multipower bench press: sets 4 reps 10,10,30,30
Cables Fly: sets 4 reps 10,10,30,30
Incline Cable Fly Machine: sets 4 reps 10,10,30,30