7 Chest Workouts for Men to Build Muscle and Strength


Chest Workouts

When it comes to chest workouts for men, there are a lot of options to choose from. You can do classic exercises like bench presses and push-ups, or try something new that challenges your muscles in different ways. No matter what routine you decide on, these seven workouts will help you build muscle and strength in your chest. So get ready to start pumping some iron. So whether you’re a beginner or an experienced weight lifter, there’s something for everyone here! Let’s get started!

Below are the 7 chest workouts for men.

1. The Bench Press

A man standing in a room

The bench press is a chest exercise that primarily targets the pectoralis major, but also recruits the anterior deltoid and triceps. To perform the bench press, lie down on your back on a weight bench and grip the bar with your hands slightly wider than shoulder-width apart. Push the barbell off of the rack and slowly lower it to your chest, making sure to keep your elbows tucked in close to your body. Then, using your chest muscles, push the barbell back up to the starting position.

Tip: Remember to keep your back pressed firmly against the bench and avoid arching your spine. Also, don’t allow the barbell to touch your chest; instead, stop just before it makes contact.

2. The Incline Bench Press

A close up of a woman

The incline bench press is a chest exercise that targets the upper chest muscles. To perform this exercise, place your back on an incline bench and grip the barbell with your hands slightly wider than shoulder-width apart. Push the barbell off of the rack and slowly lower it to your chest, making sure to keep your elbows tucked in close to your body. Then, using your chest muscles, push the barbell back up to the starting position.

Tip: Make sure that you use a weight that allows you to complete all of the desired repetitions while maintaining proper form. Also, avoid locking out your arms at the top of each repetition.

3. Dumbbell Chest Fly

The dumbbell chest fly is a chest exercise that primarily targets the pectoralis major and anterior deltoid muscles. To perform this exercise, lie down on your back on a weight bench and hold two dumbbells with your palms facing each other. Extend your arms straight above your chest and slowly lower them to the side, making sure to keep your elbows slightly bent. Then, using your chest muscles, raise the dumbbells back to the starting position.

Tip: Keep your shoulders pressed firmly against the bench and don’t allow the weights to touch one another at the bottom of each repetition.

4. Pec Deck

The pec deck is an isolation chest exercise that primarily targets the pectoralis major muscle. To perform this exercise, sit down on a pec deck machine and grip the handles with your palms facing each other. Push the handles together until your chest is fully contracted, then slowly release them back to the starting position.

Tip: Make sure that you keep your back pressed firmly against the bench and avoid arching your spine. Also, don’t allow the weights to touch one another at the bottom of each repetition.

5. Cable Crossover

The cable crossover is an isolation chest exercise that primarily targets the pectoralis major muscle. To perform this exercise, stand in front of a weight stack attached to two high-pulley cables and grab one handle in each hand. Pull the handles across your chest, making sure to keep your elbows slightly bent. Then, return the handles to the starting position.

Tip: As you pull the handles across your chest, squeeze your chest muscles and hold for a count of two before returning to the starting position.

6. Dumbbell Pullover

The dumbbell pullover is an isolation chest exercise that primarily targets the pectoralis major muscle. To perform this exercise, lie down on your back on a weight bench and hold a dumbbell with both hands behind your head. Keeping your elbows slightly bent, lower the dumbbell behind your head and then raise it back up to the starting position.

7. Push-Up

The push-up is a chest exercise that targets the pectoralis major, anterior deltoid, and triceps brachii muscles. To perform this exercise, get into a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart. Lower your body down until your chest is just above the ground and then press back up to the starting position.

Tip: Remember to keep your core engaged throughout the exercise and avoid letting your hips sag below your chest or arching your back. Also, don’t allow your chest to touch the ground; instead, stop just short of chest contact.

Conclusion

There you have it! These are seven chest workouts for men that will help you build muscle and strength. Remember to focus on proper form and use a weight that allows you to complete all of the desired repetitions. Also, be sure to mix up your routine from time to time to avoid boredom and keep your muscles guessing.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter