An EMG-optimized routineThere is of course a myriad of ways of
combining the individual exercises, my personal recommendation for overall chest development (based on EMG measures) would yet be as follows
- Decline Bench Press (BB) - for overall chest development + strength
(5-10 reps) - Incline Bench Press at +45° (DB) - to emphasize upper chest (8-12
reps) - Cable Cross (making sure to actually cross the cables before your
torso) - to get a stretch and peak contractions (12-15 reps) - Bodyweight dips - to wear the muscle out (3 sets to failure)
