The best chest exercises for men for a chest crushing workout!
Men want to know how to make the upper chest? We thought so.
So here are the top eight chest exercises for men (and women). Oh, and three complementary book workout routines just to do it!
What Muscles Make Up the Chest?
The chest is not made up of a single chest muscle. It is made up of strange muscles, also known informally as “pecs”. They are attached to the front of the chest with the upper arm and shoulder bones.
The primary muscles of the chest include the pectoralis major and the pectoralis minor. Pechoralis major is the dominant muscle of the chest. It is dense and shaped like a fan. Pectoralis juvenile, which is thin in shape and triangular, located below the major.
The chest, back and other tissues and muscles of the shoulder work together to rotate the head and arms. More specific functions include looking up at the sky and throwing a baseball. Breathing is also an important function due to the part of these muscles.
So not only are these strengthening an aesthetic professional, but they are essential to improving the quality of life.
8 BEST CHEST EXERCISES FOR MEN
- Barbell Bench Press
- Dumbbell Press
- Seated Machine Press
- Dumbbell Flyes
- Cable Crossovers
- Dips (Chest Version)
- Dumbbell Around the Worlds
CHEST EXERCISES EXPLAINED
One of the most recognized and best chest exercises for men (and women) does not require any kind of equipment. Muscle building exercises can be done virtually anywhere … pushups!
Dealing with these 11 push-up variations can take your pump to the next level. Options include wide-grip, close-grip and explosive clap pushups.
02. Barbell Bench Press
Barbell bench presses allow both new and trained specialists to press heavy weights with uninterrupted control.
A risk bench puts extra emphasis on the upper chest area. Close-grip and banded bench presses are also an additional way to get rid of chest day workouts.
03. Dumbbell Chest Press
Swinging the barbell for dumbbells requires greater stability from the muscles, as the dumbbells are harder to control.
Performing dumbbell bench presses allows more speed. Each side of the body must work independently when using these.
Like the barbell bench press, you can also press the dumbbells at any risk.
04. Seated Machine Press
Barbells and dumbbells are great and all. But the seated machine press allows people to concentrate on their own weight and slow down to repetition.
If the machine is unavailable, the use of free weights on the regular bench mimics the offers of a seated machine press.
05. Dumbbell Flyes
Properly worn dumbbell flies aim at the pecs and deltas and, if performed correctly, allow muscle involvement in the arms and back. Inline dumbbell flies also target the upper chest.
Try the Peck Deck (also known as a butterfly), especially if it flies close to the chest. The machine allows you to apply weight without balancing any dumbbells or cables, which are explained below.
06. Cable Crossovers
Only crossovers are an isolation movement that targets the chest, especially if these errors are avoided.
Also, adjust the position of the brush by targeting different areas of the chest. Determined by the region of the chest you want to notice. For example, a high pali targets the lower parts while a low pali targets the upper parts. The middle fibers will stimulate to bring the pulleys to shoulder height.
07. Dips (Chest Version)
Where dips are commonly known to target the triceps, it is possible in many ways to target the chest and is very effective.
Especially if the chest straps are new, use a machine to help until they have the strength to complete without assistance.
08. Dumbbell Around the Worlds
Dealing with global dumbbells is a great way to work with your chest much more than a 90 degree angle … they encourage growth by offering a maximum range of motion to a full 360 degrees!
Be sure to use less weight as it is an intermediate movement. Advance as you are able to reduce the risk of injury.
Chest Workout Routine #1
Exercise 1: Flat Barbell Bench Press (3 sets, 8 reps)
Exercise 2: Seated Machine Press (3 to 4 sets, 8 to 12 reps)
Exercise 3: Dumbbell Flyes (3 sets, 8 to 12 reps)
Exercise 4: Pushups (3 sets, 12 reps)
Chest Workout Routine #2
Exercise 1: Incline Barbell Press (3 sets, 6 to 8 reps)
Exercise 2: Incline Dumbbell Press (3 to 4 sets, 8 reps)
Exercise 3: Dumbbell Flyes (3 sets, 8 to 12 reps)
Exercise 4: Dumbbell Around the Worlds (2 to 3 sets, 8 to 12 reps)
Chest Workout Routine #3
Exercise 1: Dumbbell Press (3 sets, 6 to 8 reps)
Exercise 2: Cable Crossovers (3 sets, 8 to 12 reps)
Exercise 3: Chest Dips (3 to 4 sets, 8 to 12 reps)
Exercise 4: Pushups (3 sets, maximum reps)
ADDITIONAL TIPS TO BUILD A STRONG, UPPER BODY
01. Consult with the professionals.
Before starting any type of workout procedure, consult with a primary care provider to make sure there are no safety concerns.
Consider seeking professional guidance and assistance to avoid injury and show you the ropes, especially if you are new to strength training. Most gyms provide personal trainers, so use these services until you start to feel more comfortable. Or, feel more confident navigating through the weight room at least once.
02. Lift weights safely and properly.
Always warm up the muscles and joints you plan to work on first to protect them from injury. Use the correct form during all exercises as well.
Instead of trying to lift uncomfortably heavy weights, focus on the right form first. Learning the right techniques and range of motion can facilitate better results and reduce the chances of injury.
And remember, strategy is always more important than strength and more weight can always be added as time goes on.
03. Lift the right amount of weight.
“How much should I lift?” A common question, especially among newcomers to the weight room. Since individuals have different strengths and abilities in the body, there is no one-size-fits-all answer.
In the end the weights are heavy, but should be tolerable and after 12 repetitions the muscles should start to feel tired. Most weight training programs favor a rep range of 8 to 15 for three or four sets or rounds. For example, press the chest for three sets of 12 reps.
04. Work out and strengthen other muscle groups, too.
Chest lift may be your primary goal, all major muscle groups should be targeted. These include the abdomen, hips, legs, shoulders, arms and back.
Full strength training along with other exercises can also maximize overall fitness. For example, aerobic exercise benefits cardiovascular health and can adjust weight loss goals.
05. Maximize muscle gains through resting, recovering, and replenishing.
More is not always better, especially if the muscles are overworked and the restoration is absolutely critical to show any kind of results. However, the muscles grow during rest, when not working …
Allow the body to recover as needed immediately and with adequate amounts of fuel. This again involves resting for a few days or more before targeting the same muscle group. Also, get the recommended seven to nine hours of sleep each night and drink at least 644-ounces of water per day.
Indeed, muscles are also built in the kitchen. Especially when weight training, adequate protein emphasizes muscle repair and growth while healthy carbs replenish glycogen stores and stabilize blood sugar.
06. Shake up workout routines.
If the results are stagnant, you may need to modify your own procedure. In the end, you need to challenge yourself to help your muscles grow, but do it in a safe way.
Continue to progress while minimizing the risk of injury by noticing the effort (or lack thereof) of working hard while picking up the proper form. And if the last few raps compare to the first few, go ahead with a heavier weight or increase the raps and sets.
Also adjust the nutritional requirements as needed, especially as workouts become more rigorous and muscles begin to transfer fat.