Top 10 Chest Workouts for Men: Build Strong Chest Muscles at the Gym

Top 10 Chest Workouts for Men: Build Strong Chest Muscles at the Gym

FITPASS Editorial Team15 August, 2017Updated on : 22 Sep 2023

No man likes to skip their chest day. Every single man in this world desires to possess a chest that sets an example of his strength in front of everyone and can be flaunted on a beach vacation. In order to get those desirable chest muscles, we research and try out various chest workouts for men a lot of times, but most of the time, we just have to shake hands with failure despite our efforts.

However, through some reliable resources and search tactics, we have curated and formed a list of the “Top 10 chest exercises for men”, which will definitely help you get that trunk in shape and make it more picture-perfect to flaunt it on all your social media accounts.

Go ahead and read this blog to learn about the most followed-up top 10 chest workouts for men and reach your desired chest goals in a short period of time.

Top Chest Workouts for Men

Upper Chest Workouts for Men

For numerous reasons, including its capacity to support your ability to keep your back healthy, the upper chest is an essential muscle group to build. When you exercise, you should frequently target specific upper chest muscles to keep them engaged and healthy for a longer time. Here are some workout routines mentioned for a strong and impressive upper chest muscle workout. 

Inclined Dumbbell Fly 

The inclined dumbbell fly is an effective chest exercise that overall builds up your pectorals. In the incline flye, the motion directly engages with your muscles, and because you’re performing it in an inclined position, you’re further providing an intense focus on all your upper-chest muscles.

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How to do it:  Lie on a bench to form a 30 to 45-degree angle with your feet flat on the floor. Hold a dumbbell in each hand with a neutral grip, then extend your arms above your chest, bending your elbows slightly. Slowly lower the dumbbells in a wide 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 great free-weight chest exercise for men and provides some unique benefits. This exercise allows you to really target your pecs. The intensity and push really help you build up your side chest muscles and bring that V shape into position.

How to do it: Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Now, bring the handles back towards you as you breathe in. Push the handles away from you as you flex your pecs and breathe out. Hold the contraction for a second before going back to the starting position. Repeat for the recommended amount of reps.

Lower Chest Workouts for Men

Lower chest muscles are an important muscle group in men because of 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 mentioned for a strong and impressive lower chest muscle workout.

1. Dumbbell Pullover

Dumbbell Pullover

Some people might argue that this exercise is meant for the purpose of building a back, but it can definitely help you build a better chest as well. Apart from the other chest workouts, 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.

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How to do it: Lie on a bench with your upper back, head and neck supported and your feet flat on the floor. Hold a dumbbell with your arms extended above your face. Slowly lower the dumbbell backwards, maintaining a slight bend in your elbows and allowing them to come down to a point at which they align with your ears. When you’ve stretched as far as you can without bending your elbows, flex through your chest and lats to reverse direction and bring the dumbbell back overhead.

2. Barbell bench press

Barbell bench press

The most common yet effective gym workout to help you build your middle pecs. Barbell bench press is also considered to be one of the most favourite workouts one likes to opt for on a chest day. It might look ordinary, but this exercise usually provides an intensive focus on your trunk’s muscles.

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How to do it: Lie back on a flat bench. Using a medium-width grip, lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. After a brief pause, push the bar back to the starting position as you breathe out to complete one rep.

3. Pushups


One of the most effective and traditional chest workouts ever. Push Ups not only helps you build your chest muscles, but it also help provide focus on other parts of your torso, such as the back, shoulders, triceps and even the biceps. Being one of the most traditional exercises in the history of chest workouts, Push-ups are still considered to be one of the most intense chest workouts for men.

Another great thing about push-ups is that they come in a lot of varieties, such as weighted pushups, arc pushups, pike pushups, etcetera.

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How to do it: In a plank position, place your feet together, toes on the floor, with your hands wider than your shoulder width and flat on the floor and your elbows extended. Keeping your head neutral and abs tight, lower yourself by bending your elbows until your chest gently touches the ground, then push through your palms until your arms are straight once again.

4. Inclined Dumbbell Pullover

Inclined Dumbbell Pullover

The inclined dumbbell pullover puts your chest muscles under tension for a longer range of motion. Pull-over exercises work as per the shoulder-extension movement pattern, which can really build the pecs since they're one of the primary chest muscle groups involved in this action.

How to do it: Hold with hands under the inner plate of the dumbbell. Position the dumbbell over your chest with elbows slightly bent. Slowly lower the dumbbell over and beyond your head until your upper arms are in line with your torso or below. Breathe in deeply while doing this.

5. Cable Crossover Chest Workout

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.

How to do it: Stand in the direct centre of a cable-cross station with your feet staggered, knees slightly bent, and your focus forward, and grasp the D-handles attached to the upper pulleys. Starting with your palms facing downward and elbows slightly bent, flex your pecs to draw the handles down and together, meeting below your waist. Try to keep your elbows up throughout the movement. Pause for a moment during the peak contraction, then slowly allow the handles to return to the start position.

6. Pec-Deck Fly

pec-deck flye

The pec-deck fly places better focus on almost all of your chest muscles. It makes the muscle fibres at the centre of your breastplate spring completely with great potential. The pec-deck pits your pectorals directly against resistance while offering a broad range of motion and a reduced risk of injury when compared with other exercises, which include free weights.

How to do it: Sit with your lower back fully in contact with the pad and your feet flat on the floor. Keep your elbows at 90 degrees, and your forearms flush against the pads. Move your arms slightly forward to disengage the weight from the stack. From here, deliberately flex your pecs to bring 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

Chest dips provide a great emphasis on your chest muscles. They are considered to be one of the most intense and hardcore bodyweight chest exercises for men. They completely rely on your own body weight, but additional weight can be attached to the body in order to increase the level of intensity. Chest dips are a great spotter-free alternative to the decline press.

How to do it: Put your feet up behind you, lean forward as far as possible, and allow your elbows to flare out as you dip.

8. Decline Bench Press

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 provides the major focus on the lower-pec area rather than the more prominent and more aesthetically critical upper and middle regions.

How to do it: Lie on a decline bench. Grasp the bar with a wide, overhand grip. Bend your arms and slowly lower the bar toward your lower chest. When the bar reaches chest level, forcefully extend your arms, elevating the bar back to the starting position. Repeat for another rep.

In conclusion

So, this is our list of the top 10 best chest exercises for men to develop a strong upper body. To achieve the best results and keep good form, gradually increase the weight and reps and give priority to rest and recuperation. 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 more than a plethora of 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.

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