Best Chest Workout for Men
A strong-looking upper body workout starts with a muscular and well-defined chest. To achieve this, you need to hit each and every part of your chest with lots of reps from different angles with as much weight as you can stand. This sets your chest on fire and helps you look your best at the gym or the beach. Here are some of the best chest workout for men.
Barbell Bench Press
Barbell lifts generate the most power. This barbell bench press routine requires you to move the most weight. Also, it is an easier lift to control compared to pressing with dumbbells. This exercise is quite easy to learn and master. This exercise is best when done at the start of your chest workouts. For complete chest development, consider varying your grip width.
Flat Bench Dumbbell Press
While doing this workout, each side of your body works independently. Since dumbbells are harder to control compared to barbells, this exercise helps to recruit more stabilizer muscles. The routine allows you to hoist a relatively heavy weight, and this makes a good alternative especially if you have been stuck on the barbell bench press for quite a while. We recommend doing this exercise at the start of your chest workout in lower rep ranges for those heavy sets.
Low Incline Barbell Bench Press
This exercise helps you to hit the upper pecs of your chest without placing so much stress on the delts. If you want to build your upper chest, we suggest you bring your grip inwards, closer to each other. This hammers your upper chest fibers even more. While working out, start with flat bench movements before progressing to inclines. However, there is no harm in starting out with the inclines. In fact, this brings more growth due to the high stress it puts on the upper pec fibers.
Inclined Dumbbell Press
This is another best chest workout that you can implement today. With this routine, there is so much that you can do. In fact, this exercise allows you to hit the chest muscles from different angles and varying degrees. This helps you build more thoroughly. This is an exercise that fits perfectly anywhere from first to third in your routine.
Machine Decline Press
This training allows you to move each arm independently. This is always a great feature on chest day. You could also sit in a sideways position while using the machine to maximize your press and also get more from the movement. While doing chest workout, start out with free-weight exercises as they require more stabilizer and effort than machines. In regards to this, the machine decline press could be your last workout in your chest workout routine.
The Rock Chest Workout
Want to build big chest muscles like those of Dwayne Johnson? Have a look at his chest workout routine, probably the best chest workout ever.
Incline Barbell Bench Press (4 Sets; 12, 10, 8, 6 Reps; 60secs Rest)
Lie on an incline bench and lift a barbell, with palms facing away from you, to shoulder height. Press up with both arms and make sure to breathe while doing this. Before returning to your starting position, lockout your arms and squeeze your chest.
Dumbbell Bench Press (4 Sets, 12 Reps, 60secs Rest)
Hold two dumbbells on your chest while lying on a flat bench. Push them up, up to when your arms are straight. Afterward, lower them under control.
Seated Dumbbell Shoulder Press (4 Sets, 12 Reps, 60secs Rest)
Sit in an upright position holding two dumbbells with an overhand grip at shoulder height. Press the weights upwards until your arms are extended fully. Return to the starting position slowly.
Flat Dumbbell Flye (3 Sets, 12 Reps, 60secs Rest)
Lie on a flat bench while holding two dumbbells with your arms facing inwards. Start by pressing the dumbbells upwards until your arms are extended fully. Afterward, bend your arms slightly, and arc the dumbbells down to your sides until you feel an extension on your chest. While doing this, make sure to squeeze your pecs as hard as you can.
Cable Crossover (3 Sets, 15 Reps, No Rest)
Start by attaching stirrup handles to a cable crossover machine. Take one handle in each hand, and start pulling the handles downwards and across your body. While doing this, make sure to brace your core and place one foot forward. Doing this ensures maximum efficiency is achieved.
Dips (3 Sets, Reps: As many as you can, 60secs Rest)
Head over to a dip station and grab its bars with your arms straight and your palms facing inward. Slowly lower your body until elbows are at right angles. Make sure that they stay tucked and don’t flare out. Drive yourself to the top and repeat.
The above-listed man chest exercises are compiled from the best chest workout list that you can do to get those big and chiseled pectorals that you have always desired.