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