Nothing says “fit” more than a well defined and sculpted chest on a man. You not only get to look your best, you also lower your risk for diabetes, heart disease and cancer. To top it all off, you also improve your mood.
If you’re looking to build your chest muscles, here are some exercises to help you reach your goals faster.
9 Best Chest Workouts for Mass
This is a very effective chest exercise for men. While lying down on your back on one end of the bench, hold a dumbbell with your hands extended above your chest. Now raise the dumbbell straight up such that your arms lie perpendicular to the floor. Pause and then bring your hands back. Make sure to keep the angle of your elbows stable. This will help keep your arms extended throughout the workout.
Check out detailed instruction and tips here:
Incline Dumbbell Press
This is one of the best chest workouts. With a dumbbell in each hand, lie on your back on an incline bench. Your hands should be on top of your thighs with the palms facing each other.
With the help of your thighs, push up the dumbbells such that you’re holding them at shoulder width. You should lift the dumbbells one at a time.
After you have raised the dumbbells, rotate your wrists forward such that your palms are facing away. This should be your starting position.
Now breathe out, and then push the dumbbells up with your chest. Pause for a second when you get your arms to the top before lowering the weights. Do this a slowly as you can. Do several reps.
Chest workouts do not come any easier than this. While facing the floor, lie down then place your hands about 36 inches apart. Make sure to hold up your torso at arms length. Now lower your body until your chest is almost touching the ground. Breathe in as you go down. Next, breathe out as you lift your body back up with your hands. Squeeze your chest as you do this. Do as many reps as you can.
Pushup with Overhead Reach
This is a very unique workout. It is similar to the single arm push up, but it also develops strength and stability in the other arm while blasting your core. While it is a difficult chest workout, it is worthwhile.
Place the palm of one of your arms on a slideboard. Assume the pushup position and descend into a push up while at the same time reaching forward with the hand on the slideboard. When you are at the bottom, the free arm should be locked out.
Barbell Bench Press
For the starting position, lie down on your back on a flat bench. Lift a barbell from the rack using medium width grip and hold it straight over your chest with your arms locked. Now breathe in and lower the bar until it comes into contact with your middle chest. Pause and go back to the starting position. Make sure you use your chest muscles as you work out.
Tip: Do not bounce the weight off your chest
Low Cable Crossover
Place the pulleys at the low position. Choose the resistance and grab the handle in each hand. This is the starting position for this workout. Bend your arms slightly as you draw your hands outwards towards your body’s midline. Make sure your hands come together in front of your chest with your palms facing upwards. Pause briefly and get back to the starting position.
Peck Deck Butterfly
Start off by sitting on the machine with your back lying flat on the pad. Hold the handles with your upper arms parallel to the floor. Make ant necessary adjustment to the machine so that you’re comfortable. This is the starting position.
Now push the two handles slowly towards each other such that you’re squeezing your chest in the middle. Exhale while doing this.
Return to the initial position as you inhale. Make sure to stretch out your chest muscles completely.
With a dumbbell in each hand, lie down on a flat bench with your hands on your thighs and the palms of your hands facing each other. With the help of your thighs, raise the dumbbells one at a time and hold them at shoulder width in front of you. Make sure your palms are facing each other.
Raise the dumbbells like you want to press them together, but stop midway just before they lock.
Now lower your arms out wide. Make sure to bend your arms slightly at the elbows to avoid injuring the bicep tendons. You should feel a stretch on your chest. Breathe in while you do this. Your arms should remain stationary as workout whereby only your shoulders move.
While dips might seem complicated, they are some of the best chest exercises for men. Grab the dip bars and use them to lift your body. Make sure your elbows are kept straight as you do this. Keep your head aligned to your trunk and your wrists aligned to your forearms. Now place one of your legs across the other to make the lower part of your body stable and pull in your abs. Bend your elbows in order to lower your body. Exhale as you do so. Make sure your legs are directly under your body to avoid swinging or tilting. Lower your body until your elbows form a 90 degree angle. Your upper arms should be parallel with the floor and your wrists straight.
Freeze in this position for a few seconds then straighten your elbows while pushing into the bars with your hands. Now return to the starting position. You should keep your body vertical at all times and your wrists straight.