A solid and well-defined upper body makes men look strong, fit and athletic. Chest workouts for men are the best exercises to develop strength and muscle mass on the chest or pectorals.
In addition to looking strong and sexy, a well-developed chest helps men in powerlifting exercises such as bench press, deadlifts and squats.
Because of the chest muscles’ important role in powerlifting, bodybuilders perform a lot of chest workouts to gain strength. Even men who are not competitive athletes do chest exercises to add bulk to their chest.
Here are some of the best chest workouts for men that are guaranteed to give you the results that you want:
Bench Press
The bench press is possibly the most popular chest workout for men with weights. To do this exercise, lie on a flat bench. Place your hands on the barbell, palms facing away from you. Unrack the barbell and hold it straight up above your chest.
Lower the barbell to your mid-chest by bending your elbows. Now, press the barbell back up above your chest. That is one rep. Perform 3 sets of 12 to 15 reps for each set.
To do the bench press using dumbbells, hold a dumbbell in each hand at shoulder-width distance. Press the weights up and lower them. Repeat.
The bench press is a basic chest workout exercise for men and can be done even by beginners.
Push-ups
Push-ups is one of the most popular and effective chest workout for men without weights and can be done by anyone. To perform this exercise, lie face-down and position your hands palms-down on the floor, about shoulder width apart.
Curl your toes upward so that the balls of your feet touch the floor. Now, use your arms to raise yourself. Your weight will be supported by your hands and balls of your feet. Your body should make a straight line from head to heels.
Lower your torso to the floor by bending your elbows. This is the beginning and end position of one repetition. Straighten your arms to raise yourself, but do not lock your elbows. Bend your elbows to lower yourself to the floor. Repeat.
Dumbbell Flyes
This is one of the best chest workouts for men. For the dumbbell flyes, lie on a flat or incline bench press; hold a dumbbell in each hand.
It’s best to start the exercise from the top position rather than with arms out to the sides. Press the weights straight overhead.
With the weights fully extended overhead, make sure your arms are straight but do not lock your elbows. Simultaneously lower your arms out to your sides until they are parallel to the floor.
Pause briefly and quickly bring the weight back to the top position without moving your elbows. To maintain the tension, your arms should not be perpendicular to the floor at the top position instead, they should only reach about 15 degrees short of perpendicular.
Other Chest Workouts for Men
There are many other workouts for bigger and stronger muscles on the chest. They include chest dips, decline barbell press, cable crossovers, explosive pushups, and more.
When performing chest workouts for men with weights, be sure to have a spotter who can assist you. Do not lift heavier weights than you can safely handle to prevent injury.
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