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best pec exercise:
find one of those double cable-tower machines... those machines where you can attach different handles to the end of a cable that terminates at a vertically adjustable point. adjust the cables to rest at (or just barely above) shoulder heighth on each side, fit a single cable handle to each side.
stand between the two towers facing perpendicularly, legs staggered, slightly bent at the waist with your back in a straight/stable position. pull the cables towards your chest as far as you are able, you should be crossing your arms at the end of each rep. alternate which arms goes over the other with each rep.
3 sets of ten usually does the trick.
i hope i explained that well enough to communicate the exercise clearly.
this kicks the crap out of the standard "pec-deck" machines. only dips and wide-grip bench produce competitive results in my experience.
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If you will not fight when your victory will be sure and not too costly, you may come to the moment when you will have to fight with all the odds against you and only a precarious chance for survival. There may even be a worse case. You may have to fight when there is no hope of victory, because it is better to perish than to live as slaves.
~ Winston Churchill
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