We’ve compiled a list of the top chest workouts for guys to help pump you up. No one challenges muscular pecs, and we won’t begin now. You may build massive pecs as hard as a board with the help of these Chest Exercises For Men.
Other suggestions include:
- Working the chest twice or thrice per week.
- Identifying the most effective Chest Exercises For Men.
- Doing no more than three of those movements in any one session.
Also, keep your weekly rep totals between 60 and 140; much more than that is considered overkill. Avoid duplication in your workout routine by doing the same activity on several pieces of equipment.
10 Amazing Chest Exercises For Men
1. Low-to-High Cable Crossing
The procedure involves lowering the tension on both sides of a cable pulley machine and attaching a D-handle on either side. Put your hands on the handles (a supinated hold) and stand with your feet hip-width apart, then grab both handles and pull yourself up. Stand up tall with your shoulders back and your arms at your sides. You’re at the very beginning now.
Lift both handles and forward until your hands are level with your eyes, maintaining a slight bend in your arms. Make a “scooping” action with your hips that ends in front of your face. For a more effective workout, slow down at the movement’s peak to ensure a muscular contraction, and then reverse the motion by lowering the handles.
The top part of the pectoralis major is worked on in this Chest Exercises For Men, so keep that in mind if you’re working out alone. Avoid doing these Chest Exercises For Men with a lot of weight and few repetitions. Depending on your fitness level, you may start plating your upper chest with as little as 3-4 sets of 8-12 repetitions, weighing 10-40 pounds in each hand.
2. High-to-Low Cable Crossover
The procedure entails installing a D-handle onto either side of the cable pulley machine and setting both sides to their highest positions. Grab each handle with an overhand (pronated) grip and stand with your feet hip-width apart. You should stand with your arms at your sides in a T shape, bent at the elbows. You’re at the very beginning now.
Use a downward scooping motion to bring both handles toward your belly button, bringing them together in front of your hips. Keeping your abs tight, squeeze your pecs at the bottom, and gently pull both handles back to shoulder level, which is one repetition.
As a trainer, I can tell you that this is an excellent move for working the bottom part of your pectoralis major. Using a neutral grip (palms facing each other), bring the handles to your core and lower the pulley to roughly halfway to train your large pec from a new angle. You may further develop your chest muscles by doing the regular cable cross-over.
3. Reverse Incline Bench Press
The procedure entails inclining a bench by 30 to 45 degrees. Sit on a bench with your back and head supported and your feet flat on the floor. Using an overhand grip, pick up a pair of dumbbells. Raise both dumbbells in front of your face, arms at full length.
You’re at the very beginning now. Bring both dumbbells down until they’re in line with your chest, then push them up and toward each other until you’re back where you started, which is one repetition. For thicker upper chest, pause about halfway through the rep and squeeze and hold a contraction for a second, then finish the rep.
4. Dumbbell Neutral-Grip Bench Press
How to Do It: Lie back on a flat bench with a dumbbell in each hand held in a neutral grip (palms facing each other). Keep your arms stretched over your chest and the dumbbells close together. You’re at the very beginning now.
To do this Chest Exercise For Men, focus on squeezing your pec muscles as you bring the dumbbells down until they touch your chest. One repetition would be best to force them back to their original place. Keep the weights together throughout the range of motion, as your trainer recommends. Imagine your pecs doing the work instead of your arms as you lift the weights above.
5. Bench Press with Weights
Lie back on a flat barbell bench with your knees bent and your feet flat on the floor. You need to focus on the floor just underneath the racking bar. An overhand grip somewhat broader than shoulder width is ideal for grabbing the bar. Unrack the bar and position it precisely over your chest, keeping your arms extended. You’re at the very beginning now.
Lower the bar until it touches your chest at nipple level, keeping your elbows in, and then explosively press it back up until your arms are fully extended. Try not to round your lower back or move your chest too much as you lift; instead, keep your core engaged, which is one repetition.
When completing a barbell bench press with large weights, your trainer advises that you always have someone spot you. The spotter might be a friend or a trained personal trainer, although a certified personal trainer is preferable.
6. Resistance Band Pull-Apart
To do this, stand with your feet hip-width apart and your gaze straight forward. Extend your arms in front of you and grasp a resistance band using an overhand grip. Having some of the band hanging over the ends of each hand is OK. You’re at the very beginning now.
Pose as though you’re attempting to rip the band apart by slowly spreading your arms. Bring your shoulder blades together as you do this. Spread your arms more apart until the band reaches your chest. Reunite your arms in front of you at chest height and do it slowly. Keep your stretch under control as you repeat it.
Whether doing this exercise as a warm-up or a cool-down, your trainer recommends performing three sets of 10 to 15 repetitions. This is a great motion to execute between chest workouts to keep your pump strong.
7. Plate Press-Out
How to Do It: Stand tall with your feet shoulder-width apart and grab a plate weighing 10–45 pounds. Stretch your arms out in front of your chest, plate in hand. You’re at the very beginning now. Squeeze your shoulder blades together and pull the plate closer to your chest while keeping your abs strong, your back straight, and your arms at your sides. When you’ve brought the plate as near as possible, you should push it back out again, which is one repetition.
A good trainer tip is to complete 10-15 repetitions, starting with the horizontal reps and then pressing the plate over your head instead of toward your chest to increase the effort. Combining the plate press with the overhead press is an excellent approach to toughen your upper body to function under exhaustion, and you should do 10-15 repetitions.
- Spread your fingers on the floor until they are shoulder-width apart.
- Stretch out your arms and legs until just your palms and toes are touching the ground.
- Maintain a comfortable distance between your feet, about as wide as your hips.
You’re at the very beginning now.
Keep your hands and feet on the floor as you squat until your upper arms are parallel to the floor and your elbows make a 90-degree angle. To return to the beginning posture, push against the floor while keeping your elbows tucked in against your sides. It would be best if you contracted your abs and glutes to protect your spine as you ascend and descend.
For more of a challenge, have your client do a rotating push-up, as recommended by your trainer. Bring one arm back to the beginning position by raising it off the floor and holding it high over the head while you twist your body. Your body should form a T when you reach the final position. Keep your hand in that place for a second before lowering it. Return to the starting position, switch sides and do another round of push-ups.
- Place your feet on the ground in between two parallel bars.
- Raise yourself off the floor until your outstretched arms bear your whole body weight while holding one hand on each bar.
- Make your chest angle down by leaning forward just a little.
You’re at the very beginning now.
Keep your forward lean and bend your arms to lower yourself. You should expect an excellent stretch for your chest and triceps from this motion. If you push against the bars, you can go back to square one, which is one repetition.
If you maintain your abs firm the whole time, you’ll work your pecs to stabilize your body. Insert a dip belt or hold a dumbbell between your ankles to make this exercise more challenging.
10. Sliding Disc Push-Up
Instructions: Kneel on the floor with your arms approximately shoulder-width apart, and rest each hand on a sliding disc like a Valslide, weight plate, or even a paper plate. Bring your hands slowly to the push-up position, ensuring they don’t slip out from beneath you. You’re at the very beginning now.
Spread your arms as you lower your body by pressing down on each Valslide. After sinking yourself to the bottom of a push-up, you may use your chest muscles to bring the sliders back together and resume the Chest Exercises For Men, which is one repetition.
Wrapping It Up
Even if you’re trying to build muscle in your chest by lifting weights, be careful not to go to extremes. It is said that slow and steady wins the race, and you should keep that in mind (literally, in this case).