The Best Chest Exercises For Men

Building a strong and defined chest not only enhances your physique but also boosts your overall upper-body strength while improving your confidence.

If you want to learn more about the best chest exercises for men and to improve your chest (whether you’re a gym-goer or prefer working out at home) we’ve got you covered!

Best Chest Exercises For Men

Barbell Bench Press

The barbell bench press is a classic chest exercise that has stood the test of time for a good reason – it primarily targets the pectoralis major, the largest muscle in the chest, and also engages the shoulders and triceps. This is definitely one of the best chest exercises for men.

By performing the bench press, you can effectively increase your upper body strength and muscle mass. It’s crucial to maintain proper form, control the weight, and gradually increase the load to avoid injury.

How To:

1. Lie down on a flat bench with your feet firmly planted on the floor.
2. Grab the barbell with a grip slightly wider than shoulder-width apart.
3. Unrack the barbell and lower it slowly towards your mid-chest while keeping your elbows at a 45-degree angle.
4. Once the barbell touches your chest, push it back up explosively to the starting position.
5. Repeat for the desired number of repetitions, maintaining control throughout the movement.

Dumbbell Flyes

Dumbbell flyes are fantastic for isolating the chest muscles and achieving a wide range of motion. This exercise targets the pectoralis major, with an emphasis on the outer chest. The key to getting the most out of dumbbell flyes is to focus on the stretch and contraction of the chest muscles.

Start with lighter weights and gradually progress to heavier ones while maintaining strict form.

How To:

1. Lie down on a flat bench, holding a dumbbell in each hand with your palms facing each other.
2. Start with your arms extended above your chest, slightly bending your elbows.
3. Lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
4. Keep a slight bend in your elbows and reverse the motion, squeezing your chest muscles as you bring the dumbbells back up to the starting position.
5. Repeat for the desired number of repetitions, focusing on the contraction and stretch of the chest muscles.

Push-Ups

Ah, the humble push-up, a timeless bodyweight exercise that packs a punch! Push-ups are incredibly versatile and can be done anywhere, making them a popular choice for men looking to build their chest muscles. They engage the chest, shoulders, and triceps while also working the core and improving overall stability.

Variations like wide-grip push-ups and decline push-ups can target different areas of the chest for a well-rounded workout.

How To:

1. Start in a high plank position with your hands placed slightly wider than shoulder-width apart.
2. Lower your body by bending your elbows until your chest is just above the ground, keeping your body in a straight line.
3. Push through your palms to extend your arms and raise your body back up to the starting position.
4. Keep your core engaged and maintain a neutral spine throughout the movement.
5. Repeat for the desired number of repetitions, adjusting the difficulty by modifying hand placement or elevating your feet.

Incline Dumbbell Press

If you’re looking to focus on the upper chest muscles, the incline dumbbell press is your go-to exercise. This movement targets the clavicular fibres of the pectoralis major, giving your chest a well-rounded and aesthetic look.

By adjusting the incline bench angle, you can target different portions of the upper chest. Be sure to maintain control throughout the exercise and choose appropriate weights that challenge you without sacrificing form.

How To:

1. Set an adjustable bench to a 30-45 degree incline.
2. Sit on the bench and hold a dumbbell in each hand at shoulder height, palms facing forward.
3. Press the dumbbells up and slightly inward until your arms are fully extended.
4. Lower the dumbbells in a controlled manner until they are at shoulder level, maintaining tension in the chest muscles.
5. Press the dumbbells back up to the starting position, focusing on the contraction of the chest muscles.
6. Repeat for the desired number of repetitions, keeping proper form throughout.

Cable Crossovers

Cable crossovers are excellent for targeting the inner chest muscles and improving their definition. This exercise creates constant tension on the chest muscles throughout the movement, making it a fantastic finishing exercise for your chest routine.

By using cables, you can control the resistance and focus on the mind-muscle connection. Experiment with different cable attachments and hand positions to target various parts of the chest.

How To:

1. Set the pulleys on a cable machine to the highest position and select an appropriate weight.
2. Stand in the centre, with one foot slightly forward for stability.
3. Grab the handles with an overhand grip, palms facing downward.
4. Step forward and lean slightly, creating tension on the cables.
5. Bring your hands down and across your body, meeting in front of your torso while keeping your arms slightly bent.
6. Squeeze your chest muscles at the centre and slowly return to the starting position, maintaining control.
7. Repeat for the desired number of repetitions, focusing on the mind-muscle connection.

Dips

Dips are a fantastic compound exercise that targets not only the chest but also the triceps and shoulders. You can perform dips using parallel bars, dip stations, or even two sturdy chairs. This exercise allows for a deep stretch and an intense contraction of the chest muscles.

As you progress, you can add extra weight to challenge yourself further. Keep your body upright and focus on the chest muscles while performing dips to maximise their benefits.

How To:

1. Stand between parallel bars or dip bars, gripping each bar with your palms facing inward.
2. Jump or step up to support your body weight, keeping your elbows slightly bent.
3. Lower your body by bending your elbows until your shoulders are parallel to your elbows or until you feel a stretch in your chest.
4. Push through your palms and extend your arms to lift your body back up to the starting position.
5. Keep your body upright and avoid excessive swinging or leaning.
6. Repeat for the desired number of repetitions, maintaining control throughout.

Floor Press

The floor press is a variation of the traditional bench press that provides unique benefits. By performing the floor press, you eliminate the leg drive and limit the range of motion, which places greater emphasis on the chest muscles.

This exercise is particularly useful for individuals who have shoulder issues or want to target the chest without engaging the triceps excessively. Start with lighter weights and gradually increase as you build strength and confidence.

How To:

1. Lie down on the floor or a mat with your knees bent and feet flat on the ground.
2. Hold the dumbbells or a barbell with an overhand grip, arms fully extended above your chest.
3. Lower the weights in a controlled manner until your upper arms touch the floor.
4. Pause for a moment, then push the weights back up to the starting position, extending your arms fully.
5. Keep your elbows close to the body throughout the movement and avoid arching your back or using excessive momentum.
6. Repeat for the desired number of repetitions, focusing on engaging the chest muscles.

To Sum It Up

Remember, consistency is key when it comes to achieving your fitness goals. Incorporate these exercises into your workout routine and progressively challenge yourself by increasing the weights or trying different variations. However, you should always prioritise proper form and listen to your body to avoid injuries.

Disclaimer: Before starting any new exercise regimen, it’s essential to consult with a healthcare professional or certified trainer to ensure it aligns with your individual fitness level and any pre-existing conditions.