Best Chest Exercises For Men

Every man wants to have a chest that they can flaunt, especially taking selfies and uploading them on social media handles is a different obsession. (All Genz’s will relate to this!)

The benefits of achieving a strong and functional chest go far beyond mere physical definition. It can help you stand tall with better posture, breathe more easily, and support the muscles and joints. Now, you don’t need to spend hours in the gym to develop a strong chest; just focus on the right exercises.

In this blog, we will learn about the importance of chest muscles and some of the best chest exercises for men recommended by experienced personal trainers.

Let’s begin! 

What are the Muscles of The Chest?

Before we forward to know about those exercises, it’s important to have a thorough understanding of chest muscles.

A human chest is made up of, 

• Pectoralis major

• Pectoralis minor

• Serratus anterior

• Subclavius and 

• Intercostals

Let’s understand these in detail!

Image Source 

• Pectoralis major: It is the largest muscle in the chest, which lies beneath the breast tissue. This muscle forms the bulk of the chest wall below the shoulders and is responsible for movements like pushing and pulling.

• Pectoralis minor: Situated beneath the pectoralis major, the pectoralis minor is a triangular-shaped muscle that assists with shoulder stability and respiration.

• Serratus anterior: This muscle extends from the first rib to the eighth or ninth rib along the side of the chest wall (thorax) and over the shoulder blade (scapula).

• Subclavius: It is a smaller, triangular muscle involved in respiration.

• Intercostals: These muscles are located between the ribs and form part of the chest wall. They assist in breathing by expanding and contracting the rib cage during inhalation and exhalation.

Best Chest Exercises For Strength & Function

 

• Bench Press

This is a classic and highly effective exercise for building strength and attaining muscle mass in the chest, triceps, and shoulders. 

Required Equipment: Weight bench, barbell or dumbbells

How to Do It:

• Lie down flat on a weightlifting bench with your feet on the floor and position yourself under the barbell with your eyes directly under it.

• Using an overhand grip (thumbs wrapped around the bar), grasp the barbell a bit wider than shoulder-width apart.

• Arch your back slightly and squeeze the shoulder blades together. 

• Inhale and slowly lower down the barbell towards your mid-chest in a controlled manner. Keep your elbows at about a 45-degree angle to your body.

• Exhale and push the barbell back to the starting position using your chest and arms. Remember to keep your wrists strong and stable throughout the movement.

Repetitions and Sets:

Perform 5 to 10 repetitions (reps) per set, depending on the weight you are using and your fitness level. Aim to complete at least up to 3 sets of bench presses.

 

• Band Chest Fly

 

Including the band chest fly in your workout routine is a great way to target your chest muscles and build strength. The best part? Resistance bands are easy to use at home or on the go!

Required Equipment: Resistance Bands

How to Do It:

• Attach one end of a resistance band to a sturdy object, like a door frame or pole. While standing, it should be at your hip or chest height.

• Move a step forward to create tension in the band. Your arms should be straight out in front of you, with your palms facing each other.

• Inhale and slowly bring the band forward and across your body, aiming to meet your hands together in front of your chest.

• Keep your chest lifted and engage your chest muscles as you bring the band together.

• Hold the position for about 1 second, feeling the contraction in your chest muscles.

• Exhale and slowly return to the starting position by reversing the movement, opening your arms back out to the sides.

Repetitions and Sets:

Perform 8 to 10 repetitions of the resistance band chest fly for one set. Complete 2-3 sets of this exercise during your workout.

 

• Dumbbell Chest Fly

Dumbbell chest fly is one of the go-to chest exercises for targeting the chest muscles, particularly the pectoralis major.

Required Equipment: Dumbbells, weight bench

How to Do It:

• Lie on a flat weight bench with a dumbbell in each hand. Start with a moderate or lightweight that you can comfortably lift.

• Hold the dumbbells directly above the chest with your palms facing each other.

• Take a deep breath in, then slowly lower the dumbbells out to your sides in a wide arc until they are in line with your chest. Keep your elbows slightly bent. Don’t let your arms drop lower than your shoulders.

• When the dumbbells are at chest level, pause for a moment. You should feel a stretch in your chest muscles.

• Breathe out slowly as you bring the dumbbells back up in the same arcing motion, squeezing your chest muscles as you lift.

• Maintain control and avoid using momentum during both the lowering and lifting phases of the exercise.

Repetitions and Sets:

Perform 10-15 repetitions depending on your strength and fitness level.

Complete 3 sets of this exercise as part of your chest workout routine.

Also Read: Reasons You Need a Personal Trainer To Lose Weight. 

 

• Pushups

Pushups are one of the best chest exercises in which you don’t need any sort of equipment.

Required Equipment: Yoga mat or rug (Optional)

How to Do It:

• Firstly, get into a plank position on the floor. Place your hands positioned slightly wider than shoulder-width apart.

• Straighten the arms and legs so that your body forms a straight line from head to heels, balancing on your hands and toes. This is the high plank position.

• Inhale when you slowly bend the elbows and lower your chest towards the ground. Keep your elbows tucked close to your body at about a 45-degree angle.

• Exhale and engage your chest and arm muscles to push yourself back up to the starting position.

• Fully extend the arms without locking out your elbows at the top of the movement.

Repetitions and Sets:

Perform 8-10 repetitions of push-ups per set. Aim to complete 2-3 sets of push-ups and rest between sets as needed.

 

• Cable Crossover

The cable crossover is a perfect exercise for targeting the chest muscles and enhancing upper body strength and definition.

Required Equipment: Cable machine

How to Do It:

• Adjust the pulleys on the cable machine to a high position and select a moderate weight that challenges your muscles but allows you to maintain proper form.

• Hold one handle in each hand attached to the pulleys.

• Take a step forward with one foot and plant it firmly on the ground. Keep your elbows slightly bent, and stand tall with your chest up.

• Exhale as you pull both handles down and across your body in a wide arc, bringing them together in front of your chest.

• Hold for a moment at the point where your hands meet in front of your chest. Focus on feeling the squeeze in your chest muscles.

• Inhale and slowly release the handles, allowing your arms to return to the starting position in a controlled manner.

Repetitions and Sets:

Aim for 10-12 repetitions of the cable crossover.

Do 2-3 sets of this exercise, resting for about 60-90 seconds between sets.

 

• Narrow Grip Chest Press

The Narrow Grip Chest Press targets the inner portion of the chest muscles. Here’s how you can do this exercise for strong chest muscles.

Required Equipment: Dumbbells, weight bench (optional) 

How to Do It:

• Lie down flat on a bench with back support. Ensure your feet are flat on the floor for stability.

• Hold a barbell or dumbbell with your hands closer together than usual, about shoulder-width apart, and with your palms facing forward.

• Lift the barbell or dumbbells up so they’re directly above your chest, with the arms straight. This is your starting position.

• Take a breath in and slowly lower the barbell or dumbbells down towards your chest. Keep your elbows close to your body as you lower the weight.

• Exhale as you push the weight back up to the starting position by straightening your arms and squeezing your chest muscles.

Repetitions and Sets:

Do 8-12 repetitions in each set.  

Disclaimer: All the images are taken under creative common licenses. 

 

The Bottom Line

To conclude, including a mix of chest exercises in the workout routine can help you build a strong and well-defined chest while getting stronger overall.

Also, it’s clear that chest exercises are not that complicated, even though some of them don’t require any sort of equipment. But, still, it’s best to do all of them under the guidance of a personal trainer from Mobile Trainers. 

 

Frequently Asked Questions (FAQs)

1. What are some of the best chest exercises for building muscles?

The best chest exercises for building muscle include 

• Bench press (barbell or dumbbell), 
• Push-ups, 
• Chest dips, 
• Incline bench press, 
• Cable chest fly, etc.

2. What is the procedure of Mobile Trainers In-Home Personal Training?

Our procedure goes like this:

First, we start with a complimentary consultation session where visit your house for a free training session. According to that, our team will recommend a program, and finally, the In-Home training will start.

But we don’t stop there! Our team will monitor the progress with a full 3D body-composition scan on a monthly basis.

3. How can I prevent injury while doing chest exercises?

To prevent injury, always use proper form and technique. Warm up before the workout, start with lighter weights, and gradually increase the intensity. Avoid overloading with weights beyond your capacity. 

4. How long does it take to see results from chest exercises?

The results from chest exercises vary depending on individual factors like genetics, diet, and consistency of training. Consistency is key, so try to do all the exercises regularly, and you will definitely see visible results in a few months.