Most men who lift weights strive to get the bigger, fuller looking chest. In order to do that we need to perform exercises that most effectively stimulate the chest muscles.
Here are the top 5 chest exercises for men:
1. Barbell Bench Press
The barbell bench press has long been regarded as one of the best chest exercises for men. When performing the bench press, align your body so your eyes are in front of the bar when looking up. With your back arched, and your rib cage expanded, grab the barbell at a width where your forearms are as straight up and down as possible. This will help you generate the most power.
Your feet should be positioned in towards your butt and wide enough to give you a good amount of support. Lower the bar towards the middle of the chest and squeeze your chest as you push the bar back up.
There are 3 common variations of the bench press. Flat, incline, and decline bench press. Flat bench press targets more of the middle of your chest. It is a great overall chest development exercise.
Incline bench press targets your upper chest. You will lower the bar to the bottom part of your collar bone where it meets your chest.
Decline bench press targets the lower part of your chest. The bar will be lowered to the lower chest as well.
Chest dips is great for developing the lower chest and even your triceps.
Begin by holding your body up. Next, slowly lower your body down with your triceps, and chest muscles baring most of the weight. Push your body weight up by powering your chest and triceps.
You can also do this exercise with a weight belt/chain that can hold weights.
In order to get the most out of your chest in this exercise, you should angle your body so your chest is pointing towards the ground.
Cable crossovers are excellent for developing your overall chest because they are very isolated. You can also easily target any portion of the chest. If you want to workout your upper chest, you can simply perform the exercise at a higher angle. If you want to target the lower chest, you would perform the exercise at a lower angle.
Be sure to expand your rib cage so your chest is sticking out. This will allow you to better involve your chest muscles instead of your arms and shoulders.
4. Dumbell Flyes
Dumbell flyes are much like the cable crossovers. It is a great isolation chest exercise. The reason why this is rated below the cross overs is because it doesn’t offer the same resistance throughout the whole movement. Due to the nature of gravity, there is much less resistance on the top of the movement. With crossovers, the resistance is the same throughout the entire movement.
Dumbell flyes can be done on a flat, incline, or decline depending on which area of the chest you are targeting.
Grab each dumbell and raise them above your head like you would with a benchpress. With only a slight bend in the elbows, lower the weight slowly with your arms straight and extended outwards. The bottom position is when your arms are parallel to the floor.
Quickly squeeze your chest and raise the dumbells back up to the top position while keeping your arms straight.
5. Push Ups
The great thing about pushups is that it does not require a gym membership. You can do pushups anywhere.
Pushups are much like the bench press, but it does have more limitations when it comes to how much weight is being used.However, you can add some weight if you have a weighted backpack or you can get creative and put something else on your back.
You can target different parts of the chest by doing decline or incline.