Building the chest of your dreams shouldn’t be approached as if it were rocket science—overly complex and prone to exploding in your face. Working out the pectoral muscles, sometimes known as the “pecs,” implies working out the chest. The latissimus dorsi (or “lats”) muscle on the sides of the chest and the trapezius muscle around the shoulders are both used in a normal chest exercise for men.
Here are some of the best workouts for increasing strength and size while also supporting your general everyday mobility:
Getting started with chest workout for men:
1.Bench Press with a Barbell
- Place your feet firmly on the ground and lean on the bench with your back flat (the bar should be directly over your eyes, and your head, shoulders, and buttocks should be on the bench).
- With hands facing front and thumbs wrapped around the bar, grab the barbell. Place the bar in the starting position, if required with the help of a spotter.
- Keep your elbows and wrists straight as you place the bar over your chin or upper chest.
- Inhale and steadily lower the bar until it lands below your armpits on your chest. Flare your elbows out slightly as you drop.
- Exhale, then press the bar up with your wrists straight and your back flat.
Now that you’ve started your journey of working out, you might want to check out these 14 Gym Essentials to carry for productive workout session
2. Cable Crossovers
- Plant your feet hip-width apart or one in front of the other as if you were walking.
- Grab the pulley handles with your arms straight out and facing inward, making sure your hands are below your shoulders and your elbows are slightly bent.
- As you bring your hands together and stretch your arms, keep your motions calm and controlled – no jerking. Move your arms down first, then in toward each other to cross one hand over the other for a broader arc and greater resistance.
- Get back to the beginning position gently and steadily. Allowing your arms to go back past your shoulders is not a good idea.
Cable crossovers are a must on the list of chest workout for men.
To read more on chest workout for wider chest, click on 5 Exercises to help you get a bigger chest in no time
3. Chest Press
It’s impossible to be talking about chest workout for men without including the good old-fashioned chest press.
- Sit on the chest press bench with your knees slightly bent and your feet flat on the floor.
- Exhale as you push the handles away from you until your arms are straight. Maintain a little bend in your elbows as you’re executing this move.
- Pull the bars toward you gently and steadily as you inhale, without allowing the weights to contact the ground.
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- Lift your body by firmly grasping the parallel dip bars.
- Maintain a straight line between your elbows, your head, and your torso, and your wrists and forearms.
- To balance the bottom portion of your body, cross one leg over the other and draw in your abs.
- Exhale and lower your body by bending your elbows while executing this move. Maintain close proximity to your sides with your elbows. To avoid tilting or swinging, your legs should be precisely beneath your torso.
- Lower yourself until your upper arms are parallel to the floor and your elbows are at a 90-degree angle. Straighten your wrists.
- Return to starting position by straightening your elbows and pressing into the bars with your hands. Maintain an upright posture with straight wrists.
Dips are an essential exercise for a bigger, stronger chest workout.
Working out more means one has to increase their intake of protein, read about these 6 Low priced and healthy sources of protein that you should include in your diet
5. Pec Decks
If you’ve suffered a shoulder injury, this workout isn’t for you. Pec Decks are also a must-have on the list of bigger stronger chest workouts. The steps are as follows:
- Maintain a shoulder-width space on the floor between your feet.
- Raise your arms to shoulder height while keeping your back firmly on the seat (the angle of your elbows should be between 75 and 90 degrees). Place your elbows in the middle of the pad on the machine’s wings.
- Push the wings together in a smooth and steady motion, pausing just before they contact.
- Slowly return to the starting position.
We bet you saw this one coming, it’s almost impossible to talk about chest workout for men without including push-ups.
Push-ups are also the first type of exercise that pops up when thinking of chest workout ideas.
The standard push-up activates 61 percent of the chest muscles. Push-ups are more convenient and provide three times the muscle-building benefits of the bench press: they strengthen your chest, arms, and shoulders. Pay close attention to your form to get the most out of your push ups.
- Keep your abdominal muscles tight, your back flat, your neck aligned with your spine, and your elbows close to your sides.
- Lower yourself gently and steadily with your hands just beneath your shoulders.
- Finally, push yourself up.
The workouts described above may appear easy enough on their own, but it’s up to you to increase the intensity by allowing yourself less rest time. Your chest muscles will be bigger and tougher in no time if you use these chest workouts. However, even if you’re following this chest workout for men for bulk, remember not to overdo it with the weights.
As the saying goes, slow and steady wins the race, and you should remember that (literally, in this case). Once you’re done with your workout and you’ve put your equipment and weights to rest, the only equipment you’ll need is a mirror- so that you can look at those toned chest muscles and feel good about yourself.