Illustration of man doing a good chest exerciseEffective chest exercises for men.

Hey fella’s, the next time you go to the beach do you want to impress the ladies? If the answer is yes, there are some basic exercises you should do to change that bird into a beast of a chest. To make that chest pop out, you have to choose and perform exercises that target the entire chest. If you properly train the large chest muscles , the pectoralis major and minor you will have the look you desire. It is also important to train these muscles for strength and stamina for many practical or athletic purposes. Choosing a wide variety of exercises and using different equipment and angles will help target your muscles best. 

 

Top 6 Chest Exercises for Men

Chest Exercises For Men

There are 6 great exercises for men that features different equipment.

1. Flat Barbell Bench Press 

1. Grasp a barbell with an overhand grip that’s just wider than shoulder-width, and hold it above your sternum with arms completely straight.

2. Lower the bar straight down, pause, then press the bar in a straight line back up to the starting position.

3. Keep your elbows tucked in, so that your upper arms from a 45-degree angle with your body in the down position. This reduces stress on your shoulder joints.

2. Incline Barbell Bench Press

a. Set an adjustable bench to its lowest incline, about 15 to 30 degrees.

Lie faceup on the bench and grab the barbell with an overhand grip that’s slightly beyond shoulder width.

b. Lower the bar to your upper chest.

Pause, and then push the bar back to the starting position.

3. Decline Barbell Bench Press

a. Lie faceup on the bench and grab the barbell with an overhand grip that’s slightly beyond shoulder width. Hold the bar above your chest with your arms straight.

b. Lower the bar to your lower chest.

Pause, and then push the bar back to the starting position.

4. Push ups

a. Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders.

Brace your abdominals as if you were about to be punched in the gut-and hold them that way for the duration of this exercise.

b. Lower your body until your chest nearly touches the floor.

c. Pause, and then push yourself back to the starting position as quickly as possible.

Once your arms are straight again, push your upper back toward the ceiling. The movement is very slight; it’s hard to see, but you’ll feel the difference.

Pause for a count of one, then do another pushup and repeat.

5. Dumbbell Fly

a. Grab a pair of dumbbells and lie faceup on a flat bench.

Hold the dumbbells over your chest with your elbows slightly bent and your palms facing out.

b. Without changing the bend in your elbows, slowly lower the dumbbells down and slightly back until your upper arms are parallel to the floor.

Pause, then lift the dumbbells back to the starting position.

6. Dumbbell Incline bench press

Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells over your chest so that they’re nearly touching.

Your palms should be facing out, but turned slightly inward.

Before you begin, pull your shoulder blades down and together, and hold them as tight as you can throughout the entire exercise.

Without changing the angle of your hands, lower the dumbbells to the sides of your chest.

Pause, then press the weights back up to the starting position as quickly as you can.

Straighten your arms completely at the top of each repetition.

3 Best Chest Exercises for Building Mass

Chest Exercises For Men

Adding mass to your chest requires that you do the right combination of exercises. Although there are many variations to chest workouts, there are three basic chest exercises that will add mass to your chest. Make sure when you perform these exercises that you use enough weight for a challege without losing your technique.

1. Barbell Flat Bench Press

Lie face up on bench. Place feet flat on floor to maintain lower back in a flat or neutral position (slight arch). Grip bar with hands slightly wider than shoulder width. Keep arms vertical and bar directly over chest with wrists straight. Keep shoulder blades squeezed together (retracted) and maintain position throughout entire exercise. Throughout motion, shoulders form 90 degree angle to body. In a controlled motion, start lowering bar until upper arms are approximately parallel to floor. Hands must remain over elbows. While maintaining the controlled motion, push bar up to starting position without locking out elbows. Do not allow muscles to relax before next repetition.

2. Incline Bench Press with Barbell

Same as the flat bench but make sure you raise the bench to a 45 degree angle. This exercise works the upper region of your chest.

3. Decline Bench Press with Barbell

Same as flat bench but make sure you put the bench on a decline. This exercise works the lower region of your chest.

The chest exercises above are basic but effective in adding mass to your bird.

Bench Press - Hammer Strength

Chest Exercises For Men
Adjust seat to put chest in a horizontal line with arms. Grip handles with palms down. Keep shoulder blades squeezed together (retracted) against back pad and maintain position throughout entire exercise. Throughout motion, shoulders form 90 degree angle to body (upper arms are parallel to floor). In a controlled motion, push handles forward to extend arms without locking out elbows. While maintaining the controlled motion, bring elbows back without setting weight down or relaxing the muscle.

Incline Bench Press - Smith Machine

Chest Exercises For Men
Lie supine on incline bench. Dismount barbell from rack over the upper chest using a wide oblique overhand grip. Lower weight to upper chest. Press bar until arms are extended. Do not allow muscles to relax before next repetition.

Incline Press - Machine

Chest Exercises For Men
Sit on seat with upper chest just above grips on lever. Grasp grips with a wide overhand grip and elbows out to the sides. Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Do not allow muscles to relax before next repetition.