I am 21 years old and have been weight lifting for about a year.
Here is a good routine that will build pecs quickly.
This training style can be applied to incline, flat and decline work. Do the exercises in the order shown
1 set dumbbell flyes
The flyes provide a stretch to get the muscles ready for the bench press, which provides the stimulus to build, which sets up the crossover, which provides the peak contraction to make sure all of your muscle fibers have been hit and contracted to the max.
This information is based on Steve Holman's "Positions of Flexion" training. I would highly recommend this book as it contains excellent training programs.
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