5 Chest workouts for men

Below, is a quick breakdown of my favorite chest workouts for men in the gym. The following pec workouts for men should be used for a 4 – 6 wk period. I like to do reps anywhere from 6 -12 for 3 – 4 sets. If you’re looking for a more lean toned look stick with higher reps (12-15) and sets (4-5) with less weight. If your after the bulk or big look then stack on the weight with less reps (4-6) and less sets (3).

1. Bench press – Lay down on a flat bench — ensuring to not arch your back — and grasp the barbell placing your hands shoulder-width a part, palms facing your feet, and push the weights straight up and down again. If you do this while on an incline, you’ll position more focus on your upper chest muscles, in contrast to the decline places more focus on your lower chest.

2. Flat flies – Lying down on the flat bench, take one dumbbell in each hand and flex your elbows so your hands are by your shoulders along with your palms facing in. Push your arms straight up and lower the dumbbells by your sides, maintaining a small flex in your elbows, and return to the beginning position. This approach works both your inner and upper chest.

3. Dumbbell press – Lay down on a flat bench, get one dumbbell in each hand, flex your elbows so your hands tend to be by your shoulders with your palms facing your feet, and use your pectoral muscles to push the dumbbells upward and down again. , you can try these having a slight incline with the bench, which will place extra focus on your upper chest, or with a decline, that places more focus on your lower chest muscles.

4. Push-ups – Go into push-up position, with all your weight distributed between your toes and your hands with your legs, hips and back in a straight line. Lower and lift up your body by bending your elbows, ensuring your arm position is 90° at the bottom of the motion.

If you prefer a greater challenge, attempt doing decline push-ups with your feet elevated using a bench or a balance ball, which will place increased strain in your upper body muscles. For even more intense of a workout put your hands in a diamond shape on the floor to do diamond push-ups.

5. Chest dips – Support your body up on the dip bar ensuring to keep your head down and your legs directly beneath you. Lower yourself by bending your elbows, and come back up to the starting position. I love the burn on this one and be sure to focus your movement on your chest muscles vs. your triceps. You can bend your knees and have a spotter help you on your last couple dips.

Stay after it and happy lifting to you all! Pete

Across the upper chest, the pectoralis major muscle cluster is the biggest within the upper body. Commonly, people refer to the muscular tissues that make up this group as pectorals.

During day by day life, this gigantic muscle group isn’t set to use very often, which is why well distinct pectorals are usually only found on bodybuilders or weightlifters who specifically aim for them. Due to it’s big size, the best way to target this muscle group and build it up is by means of heavy weights. Different workouts can be used to hit the upper and lower, inner and outer pec muscles so the entire muscle group is worked.

The pecs are pushing muscular tissues that are joined to your shoulders and arms. All the exercises listed below will consequently also profit the triceps and deltoids even though they primarily utilize the chest. The size of the pectorals will enhance as you use heavier weights.

The best chest workout routines for pec enlargement consist of:

Bench Press The typical exercise for working the pectorals is known as the bench press. Nearly every serious weight lifting regime ever formed contains a type of bench press and there are numerous variations for the grips used, angle of bench inclination and how the load is moved. Most people consider it to be one of the best chest physical exercises. The Olympic straight bar and interchangeable weight plates are the equipment used for many types of bench press but dumbbells can also be used.

The standard bench press is completed with a wide grip on a straight bar whilst lying flat. A wide grip works the outer pecs. Whether the bar is raised and lowered above the neck or above the chest determines whether or not the upper or center of your pecs are worked. If the bar is lowered to the middle of the chest and also the elbows are kept tucked in at the lifters sides, the triceps are used heavily. If the bar is raised and lowered above the neck and the elbows are spread widely, the frontal deltoids – the areas of muscle over the front of your shoulders – are involved in addition to the pectorals. If the lifter lies on an inclined bench, the upper pectorals shall be used more during the exercise. A decline bench, used for decline bench press, targets and works the lower pecs more. The top chest exercise regimes will blend incline, flat and decline workouts.

Cable-And-Pulley Machine Following bench press, lots of people prefer to use a cables machine to essentially toast their pecs. One work out involves pulling two cables – one in each hand – jointly in front of your body, with elbows slightly bent, then releasing them slowly in a very controlled manner.

Parallel Bar Dips The lifter’s hands are positioned at shoulder width or wider. Whilst positioned at shoulder width, it’s the most effective chest physical exercises for working the inner and upper pectorals. A wider grip hits the outer pectorals and deltoids.

Bent-Arm-Pullover Uses a flat bench. The load is put on the floor. The lifter lies down and reaches behind his head to the barbell. Keeping his arms bent, he brings the load up and to his chest in an arc like movement.

Dumbbell Exercises for the Chest Exercises Dumbbells can be used instead of an Olympic bar and most bar dependent physical exercises may be replicated with dumbbells. Dumbbells can be used for flies on at a flat, inclined or declined angle. These are a great way to actually stretch the pecs.
The best chest exercises begin with the most taxing work out first and conclude with easier work outs designed to toast the pectorals. Most regimes start with bench press at the beginning of a work out and end with either flies or some kind of cable exercise.

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