Top 10 Chest Workouts for Men: Build Strong Chest Muscles at the Gym
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Top Chest Workouts for Men
No man likes to skip their chest day. Every man wants to flaunt a chest that showcases his strength in front of everyone, especially during a beach vacation. To get those desirable chest muscles, we research and try various chest workouts for men many times, but most of the time, we have to shake hands with failure despite our efforts.
However, through reliable resources and search tactics, we have curated and formed a list of the "Top 10 chest exercises for men", which will help you get that trunk in shape and make it picture-perfect to flaunt on all your social media accounts.
Read this blog to learn about the most followed-up top 10 chest workouts for men and quickly reach your desired chest goals.
Upper Chest Workouts for Men
The upper chest is an essential muscle group to build for numerous reasons, including its capacity to support your ability to keep your back healthy. When you exercise, you should frequently target specific upper chest muscles to keep them engaged and healthy for longer. Here are some workout routines for a strong, impressive upper chest muscle workout.
Inclined Dumbbell Fly
The inclined dumbbell fly is an effective chest exercise that builds up your pectorals. In the incline fly, the motion directly engages with your muscles. Because you're performing it in an inclined position, you're further providing an intense focus on all your upper chest muscles.
How to do it:
- Lie flat on a bench with your feet planted on the floor at a 30 to 45-degree angle.
- Hold a dumbbell with a neutral grip in each hand, then extend your arms above your chest, bending your elbows slightly.
- Slowly lower the dumbbells in a comprehensive arc motion down to your sides.
- Stop when your elbows reach your shoulder level and reverse the motion to complete a rep.
Seated Machine Chest Press
The seated machine chest press is a tremendous free-weight chest exercise for men and provides unique benefits. This exercise allows you to target your pecs. The intensity and push help you build your side chest muscles and bring that V shape into position.
How to do it:
- Grasp the handles with a palms-down grip and lift your elbows until you ensure your upper arms are level with the ground and extended to the sides of your body.
- As you inhale, pull the handles towards you.
- Then, exhale and push the handles away from you while flexing your pecs.
- Hold the contraction for a second before returning to the starting position.
- Perform the movement repeatedly for the recommended number of times.
Lower Chest Workouts for Men
Men's lower chest muscles are an essential muscle group for numerous reasons. Lower chest exercises improve posture, strengthen chest muscles, and reduce injury risk. They also enhance upper body balance and improve endurance. Here are some workout routines for a solid, impressive lower chest muscle workout.
1. Dumbbell Pullover
This exercise is designed to develop the back muscles but can also improve the chest muscles. Apart from the other chest workouts in the gym, the dumbbell chest workout or dumbbell pullover is one of the few exercises that provide its focus on the chest from a completely different angle and with a top-to-bottom contraction.
How to do it:
- Lie on a bench with your upper back, head, and neck support, and keep your feet flat.
- Hold a dumbbell in your hands with your arms extended over your face.
- Slowly lower the dumbbell backwards and keep a slight bend in your elbows.
- Let your elbows come down until they align with your ears.
- Once you can't stretch without bending your elbows, use your chest and lats to reverse the motion and bring the dumbbell back overhead.
2. Barbell bench press
The most common yet effective gym chest workout to help you build your middle pecs is the barbell bench press. It is also considered to be one of the most favourite workouts on chest day. It might look ordinary, but this exercise usually provides an intensive focus on your trunk's muscles.
How to do it:
- Lie back on a flat bench.
- Begin by holding the bar with your hands shoulder-width apart and lifting it off the rack.
- Keep your arms straight and locked as the bar is over your head.
- Start by inhaling and slowly lower the weight bar until it touches the centre of your chest.
- Pause briefly, then breathe out as you push the bar back up to the starting position to complete one repetition.
3.Pushups
Pushups are one of the most influential and traditional chest workouts ever. Push Ups help you build your chest muscles, but they also help provide focus on other parts of your torso, such as the back, shoulders, triceps, and even the biceps. Most traditional exercises in the history of chest workouts, such as pushups, are still considered one of the most intense chest workouts for men. A pushup workout routine is also considered a great chest workout at home.
Another great thing about pushups is that they come in many varieties, such as weighted, arc, pike, etc.
How to do it:
- Start in a plank position with your palms flat on the ground, shoulder-width apart.
- Extend your elbows and keep your head neutral and abs tight.
- Bend your elbows and lower yourself until your chest gently touches the ground.
- Push through your palms until your arms are straight again.
4.Inclined Dumbbell Pullover
The inclined dumbbell pullover puts your chest muscles under tension for a more extended range of motion. Pullover exercises work per the shoulder-extension movement pattern, which builds the pecs since they're one of the primary chest muscle groups involved in this action.
How to do it:
- First, hold the dumbbell with both hands under the inner plate.
- Next, position the dumbbell over your chest with slightly bent elbows.
- Start by holding the dumbbell with your arm extended above your chest.
- Then, slowly lower the weight behind your head until your upper arms align with your body or below it.
- Breathe in deeply while doing this.
5.Cable Crossover Chest Workout
This single-joint movement provides constant tension on the lower pecs. Also, If you bend a little too much at the waist, you can shift the focus of the exercise from the lower pecs to the middle pecs. One is a highly intensive and energetic chest exercise for men. This exercise has many variations to help you target each small muscle group in your chest.
How to do it:
- To do the cable-crossover exercise, stand in the machine's centre with your feet apart, knees bent, and look straight ahead.
- Grab the D-handles attached to the upper pulleys.
- Start with your palms facing down and slightly bent elbows.
- Use your chest muscles to bring the handles down, meeting them below your waist.
- Keep your elbows up and a little bent while doing this.
- Pause for a moment at the peak of the exercise, then slowly bring the handles back to the starting position.
6.Pec-Deck Fly
The pec-deck fly better focuses on almost all of your chest muscles and creates great potential for the muscle fibres at the centre of your breastplate spring. The pec deck pits your pectorals directly against resistance while offering a broad range of motion and a reduced risk of injury compared to other exercises, including free weights.
How to do it:
- Position your lower back firmly against the pad and flat your feet on the ground.
- Keep your elbows at a 90-degree angle and your forearms aligned with the pads.
- Gently move your arms forward to release the weight from the stack.
- Next, consciously contract your chest muscles to draw the handles out in an arc until they meet in front of your body.
- Pull hard, then slowly return to the initial position. Repeat for another rep.
7.Chest Dips
Chest dips provide a great emphasis on your chest muscles. They are considered one of the most intense and hardcore bodyweight chest exercises for men. They rely entirely on your body weight, but additional weight can be attached to the body to increase the intensity level. Chest dips are a tremendous spotter-free alternative to the decline press. Add this exercise to the end of your chest workout for the best results and muscle growth.
How to do it:
- Put your feet up behind you.
- Lean forward as far as possible.
- When you dip, ensure your elbows are not tucked in but kept out.
8.Decline Bench Press
The decline bench press is equal to its two more celebrated siblings, the incline and flat bench press. It targets the pectorals and focuses on the lower pec area rather than the more prominent and aesthetically critical upper and middle regions.
How to do it:
- Lie on a decline bench.
- Hold the bar with your hands facing down and fingers wrapped around it.
- Bend your arms and slowly lower the bar towards your chest.
- When the bar reaches your chest, push it back up by straightening your arms. Repeat for another set.
Training Mistakes to Avoid
Yes, you read that right. It's a common misconception to assume that rigorous exercises can help you achieve your body goals faster. Performing multiple exercises under one workout routine can cause muscle pull and tissue breakage. Casting out specific exercises under one workout routine with repeated sets is essential.
It's essential to follow proper form and technique in the exercise so that you do not harm your muscle tissues. Also, performing a workout in a different form cannot impact your progress. Learning the correct technique before following any exercise is essential to maximise the results and achieve muscle growth.
Start slow. Intense training sessions are often applauded and proven the only way to achieve your desired body, but many people hold misconceptions about them. Even as beginners, many individuals tend to go straight to the equipment and start working out with heavy weights. Workout trainers always recommend going slow intentionally and gradually letting your body get used to the process. Focusing on progressive overload is a must.
Nutrition for Building Chest Muscles
Protein makes up the majority of muscles and is the basic building block for muscle growth or muscular protein synthesis. There is a natural process known as muscle protein degradation that co-occurs.
Experts generally advise a diet with a high intake of fruits, vegetables, whole grains, and various protein sources to lower body fat. If you need help with how to proceed safely, see a nutritionist.
Somebody can restore Muscular development by gaining more protein, which increases muscle protein synthesis. The American Dietetic Association's current guideline is 0.8 grams of protein per kilogram of body weight for most people.
Recent research evaluations, however, suggest a greater intake of 1.6–2.2 g/kg for people who want to build muscle through strength exercise. Make sure about the timings too. Take protein-rich meals three to five hours apart to allow your body to rebuild tissues and strategically organise the fat ratio, which helps in muscle building.
For someone who weighs 150 pounds (68 kg) and exercises regularly to build muscle, consuming 109-150 grams of protein per day is recommended. The current study suggests that incorporating high-quality protein sources like whey and casein into your diet can regulate your appetite.
You can quickly get your nutritionist on FITFEAST by FITPASS, where you can consult them over a call or chat and get your personalised meal plan for muscle building. Start today by downloading the FITPASS app and consult your nutritionist on FITFEAST.
The Best Chest Workout Routine
Building muscle can be appealing if you plan to follow a strategic routine to help you get in shape. You can look up to this best chest workout routine customised just for all the men out there who want to pat their pecs. Perform this chest workout every alternate day, or club it with your full-body toning workout.
For Upper Chest
- Perform four sets of Incline Bench Press, with 12 repetitions in each set.
- Seated Machine Chest Press – 15 Reps X 4 Sets
For Lower Chest
- Weighted Dip – 12 Reps X 4 Sets.
- Cable Crossover – 15 Reps X 4 Reps.
Conclusion
So, this is our list of the top 10 best chest exercises for men to develop a solid upper body. To achieve the best results and keep good form, gradually increase the weight and reps and prioritise rest and recovery. These chest exercises are crucial for a balanced and muscular chest.
You can do these most followed-up chest workout routines to get your desirable Macho-Man pectorals. Choose from many different chest workouts for men and reach your desired fitness goals with FITPASS. Workout anywhere, anytime; FITPASS is all you need to get fit and stay fit.
Barbell bench press, dumbbell bench press, incline press, dips, push-ups, cable fly, pec deck, pull-ups, and rows are among the top 10 chest exercises for men.
Yes, many of the exercises on our list can be performed at home with little to no equipment. Resistance bands can be used to perform push-ups, dips, and cable flys.
It is determined by your personal fitness level and goals. Aim for 3-4 sets of 8-12 reps for each exercise as a general rule.
Compound lifts and isolation workouts must be done regularly to produce a strong and well-developed chest. The best technique to grow your muscles is to work your chest twice a week and eat enough protein.
Having too much of a good thing can be harmful. You will not get any bigger by training your chest every day. It will actually accomplish the reverse. Giving your chest muscles time to recuperate in between workouts is crucial since muscles can only grow while they are resting and healing.
Stick to 1-3 chest workouts per session rather than performing all possible chest exercises. If you are performing a full body split, just one exercise, if you are employing an upper/lower split, two exercises, and if you are employing a push/pull/legs split, three to five exercises are adequate.
The best gym workouts for the chest are compound exercises like the bench press, incline bench press, and push-ups. These exercises target the pectoralis major and minor muscles, stimulating growth and strength.
The most effective gym exercises for increasing chest size are the barbell bench press, dumbbell flyes, and push-ups. These exercises directly target the chest muscles, causing them to grow larger over time with consistent training.
To build your chest fast at the gym:
- Focus on progressive overload with compound lifts like the bench press.
- Incorporate accessory exercises like dumbbell flies and incline presses.
- Pair this with adequate rest, nutrition, and recovery for optimal muscle growth.
The barbell bench press is the number one chest exercise. This compound lift directly targets the major and minor pectoralis and supports muscle groups, making it the most effective exercise for building overall chest size and strength.
For most people, seven dedicated chest exercises per week can stimulate growth if the exercises are practical and the volume and intensity are appropriate. However, depending on individual factors and goals, some may require more or less volume.
The key ways to increase chest size are:
- Focus on compound chest exercises like bench, incline, and push-ups.
- Gradually increase the weight, reps, and volume over time (progressive overload).
- Ensure adequate rest, nutrition, and recovery to support muscle growth.
- Consider adding isolation exercises like flies to target the chest from different angles.
