Would you want an armor-plated chest? Not only you; thousands of men struggle to have a stouter upper body to look sexy. Chest muscles are the defining part of strength anatomy. For bodybuilders and those interested in general muscular aesthetics, the chest muscles are the defining part of muscle mass. Powerlifters rely on them for the bench press to score the chief lift. Therefore, people look for chest exercises for men to add to their fitness routine.
We are here to pump you up with the best chest exercises for men. With a few practical workouts, you can build your chest muscles firmer. Well, do not overdo any workout as it can damage chest muscles.
Overview of Chest Muscles
Chest workouts usually focus on the below primary muscles:
- Pectoralis major
- Pectoralis minor
- Serratus anterior
The pectoralis major is a unique muscle with two antagonistic heads that contract and relax. The pectoralis minors stabilize the shoulder blades to assist with stability and respiration.
If you want to strengthen your chest muscle, be consistent with your chosen workout. The workout will help you speed up your metabolism and build muscle mass. When developing a workout habit, focus on the vital nutrient components of your diet.
With consistent work toward an overall healthy lifestyle, you will see the results you are hoping for.
Best Chest Exercises for Men
There is plenty of chest exercises for men to practice with & without equipment. You might be looking for a balanced and smart approach to get the frim chest. With that in mind, here are the 10-best chest workouts for men.
Jumping jacks is the best workout to start your journey. It is an equipment-free exercise that will raise your heart rate and warm up your body.
Simply stand with your feet together and hands at your sides. Jump your feet out and simultaneously swing your arms overhead. Now land and bring your feet back to center and arms back to the sides. If you are overweight, do the jumping jacks comfortably to avoid injuries. Perform jumping jacks for 60 seconds to get results.
Cable Cross Over
The popular chest workout for men that require a cable pulley machine is cable cross-over. You can perform this workout from the low-to-high and high-to-low intensity.
Keep your feet shoulder-width apart, back straight, and chest up. Retain your arms down and slightly bent, and bring the handles in front of your eyes. It is an intermediate-level workout that focuses on your pectoralis muscles.
Push-up is one of the best chest exercises for men. You can practice push-ups anywhere and anytime. No doubt, you might have performed push-ups several times. Keep your hands shoulder-width apart and legs hip-width apart.
Also, when you are performing the actual push-up, your elbows should form a complete 90-degree angle. Last but not least, if anything but your palms and the tips of your toes is touching the floor, you are doing it wrong.
Another burst of cardio exercise that can strengthen your chest muscles is a mountain climber. The body position during this exercise engages the chest, shoulders, and triceps.
You can practice this workout in a high plank position with your extended legs and engaged core. Now bring your right knee towards your chest and plant your right foot on the ground. Practice the same with the left knee and left foot. Keep doing this workout for 60 seconds.
You might have tried numerous chest exercises for men to get effective results. However, it is the ultimate exercise to target the chest muscles. Indirectly it will target the triceps and shoulder muscles.
To effectively perform chest dips, you need a dip station. Stand in front of the bars of the dip station and grab them with your palms. Now lift your body so that it is in line with your hands. Slightly bend your elbows and lower the chest towards your hands. Press back to the starting position and repeat this for 8-12 repetitions.
Barbell Bench Press
The barbell bench press is a useful exercise to strengthen the upper body. You can target different muscle groups with a few variations in the exercise. Mainly it targets the muscles of the chest, shoulders, and triceps.
To perform this compound exercise lie on your back on a flat bench. Grip a barbell with hands slightly wider than shoulder-width. The bar should be directly over the shoulders. Press your feet firmly into the ground and keep your hips on the bench throughout the entire movement. Keep your core engaged and maintain a neutral spine position throughout the movement.
Seated Pec-Deck Machine
It is one of the best chest exercises for men that targets muscles in the upper body. American Council on Exercises has ranked it the best exercise for building chest muscles. It strengthens your torso and stabilizes your shoulders.
Sit on a peck-deck machine with your arms bent at 90 degrees. Hold the handles with your hands. Now pull these handles back until you feel a stretch in your chest. Move to the starting position when the range of motion of your arms ended.
The Bottom Line: Chest Exercises for Men
Here are fairly simple and effective workouts for building your chest muscles. You can adjust the level of difficulty of each workout based on your fitness level. These chest exercises for men will increase the mass of your chest and strengthen your shoulders and core.
All these exercises for men will increase the quality of your life. You can add these workouts to your fitness routine with a protein and nutrient-rich diet.
Before practicing any workout, warm up your body to avoid any injury. Be consistent and adjust the workload to what feels best for you. Soon, your planks will be longer and your press will be stronger enjoy the journey.