Top 12 chest exercises for men- Every man has a desire to build a solid and heavy chest. No one argues with those who have strong pecs. There is no easier way to build a chest in 1 or 2 days. If you want to build a heavy chest then you have to work hard for it. Most of the people are complaining that they are working hard to build a chest but not getting any results. The answer is that there is no easy way but there is an effective way to build pecs. Today with the help of this article we will be sharing the top 12 chest exercises for men that will help you in building a strong and heavy chest. Before getting started, keep in mind to work hard and stay consistent you will see your results.
Benefits of chest exercises
- Shows your strength- Solid and bigger chest is the sign of your strength. It highlights your strength and hard work which will make you youth icon.
- Improves your personality- Proper chest will make you look different from others. A guy with a heavy and shaped chest is more awesome than a skinny guy.
- Improves your body posture- A good posture will help you make your exercise more effective. Chest exercises help you in improving your body posture.
- Reduces chest fat- The best thing about chest exercises are they help you in reducing your chest fat and helps in making your chest muscles that are pecs.
Top 12 chest exercises for men
Here we have analyzed the top 10 chest exercises for men which will help you build your desire chest. Follow these exercises for 3 to 4 weeks and you will observe the results.
Here is the short note of the top 10 chest exercises we will talk about.
- Cable crossover
- Decline dumbbell bench press
- Inclined barbell bench press
- Close grip bench press
- Decline bench press
- Incline dumbbell bench press
- Dumbbell pullover
- Pec dec flye
- Inclined dumbbell fly
- Seated machine chest press
- Dips
- Push-ups
Let’s get started. Warm-up and get ready to workout. All the best and stay strong.
1.Cable crossover
One of the best exercises to train your chest. Cable crossover targets you upper lower and middle pecs (depends upon variation). This cable exercise for chest helps you form the shape of your chest. This exercise has its variation, the cable can be the switch from high to low to train different muscles. Have a look at its tutorial.
Targeted areas- It usually targets your upper and middle chest muscles (depends upon exercise variation).
How to do
- Set your pulley cables at the high of the cable extension.
- Grab a handle in each hand with an overhand grip.
- Lean your upper body and right leg forward. Keep your back straight.
- Now without bending your arms bring your hands together forward and feel the stretch in your chest.
- Pause for a second and then return back to the initial position. One rep is completed.
Complete 3 sets of 12, 10, 8 reps each.
2. Decline dumbbell bench press
Decline dumbbell bench press is considered in the top chest exercises to train your chest. It usually targets your lower chest. Lifting of dumbbells in a decline bench helps you in forming the lower chest. Have a look at how to do this chest exercise.
Targeted areas- It usually targets your lower chest muscles.
How to do
- Grab a pair of a dumbbell in your hands and lie down in a decline bench press.
- Place your dumbbells above your chest and keep your arms straight.
- Now slowly lower down the dumbbells to your chest and feel the stretch in your chest.
- Pause for a while and return back to the initial position. Your one rep is completed.
Complete 2 sets of 12, 10, 8 reps each.
3. Inclined barbell bench press
Bench press has different variations to train different chest muscles. The inclined barbell bench press is another chest exercise for men which will help you train your upper chest. If you have chest fat then with this chest exercise you can easily reduce your chest fat and build muscles. In an inclined press, the barbell is lifted which produces tension in your upper chest. Let’s have a brief look at how to do this exercise.
Targeted areas- It usually targets your upper chest muscles.
How to do
- Lie down in an incline bench press and grab a barbell with an overhand grip.
- Keep the barbell above your chest and your hands straight.
- Now lower down the barbell slowly to your chest and feel the stretch in your upper chest.
- Pause for a while and then get back to the initial position. One rep is completed.
Complete 3 sets of 12, 10, 8 reps each.
4. Close-grip bench press
Performing the barbell reps over a flat bench with a close-grip is Close-grip bench press. It targets your middle and upper chest and helps in forming chest muscles. If you want to have a big solid chest then this will be the best exercise for you. Go ahead and do it.
Targeted areas- It usually targets your upper and middle chest muscles.
How to do
- Lie down on a flat bench and hold a barbell in your hand with a close grip.
- Keep your hands straight and wrist tight.
- Now bring the barbell down slowly until it is about to touch your chest.
- Pause for a sec and lift back to the initial position.
Complete 3 sets of 12, 10, 8 reps.
5. Decline bench press
The decline bench press is a similar exercise to decline dumbbell press. This exercise hits your lower chest and helps you in developing strength of chest muscles. All you have to switch dumbbells with barbell rod and start doing reps. You have to perform any one exercise from both. Now go ahead and do this chest exercise.
Targeted areas- It targets your lower chest muscles.
How to do
- Lie down on a decline bench press and hold a barbell in your hands with shoulder width.
- Keep your arms straight and barbell above your chest.
- Now slowly lower down the barbell towards your chest.
- Pause for s second and return back to the starting position. One rep is completed.
Complete 3 sets of 10, 8, 6 reps.
6. Incline dumbbell bench press
Incline dumbbell bench press is an effective chest exercise for men. If you want to train your upper chest muscles then this exercise will be the best for you. It targets your upper chest muscles and also increases your strength. It is more effective then incline barbell bench press. Let’s have a look at its tutorial.
Targeted areas- Incline dumbbell press targets your upper chest muscles.
How to do
This exercise is similar to the Incline bench press. Switch your barbell with dumbbells.
- Lie down in an incline bench and grab a pair of a dumbbell in your hands.
- Keep your hands straight and your dumbbells above your chest.
- Now slowly lower down the dumbbells towards your chest.
- Pause and feel the stretch in your chest and then again return back to the starting position. One rep is completed.
Complete 3 sets of 10. 8, 6 reps.
7. Dumbbell pullover
The dumbbell pullover is considered in the top chest exercises for men to build solid and heavy chest. This exercise hits your lower and middle chest muscles and also helps in building strength. One of the best exercise which gives a proper stretch to your chest muscles and helps in muscle building. Let’s do this exercise.
Targeted areas- It targets your lower middle chest muscles.
How to do
- Lie down on the flat bench such that your upper back and head are resting on the bench.
- For support keep your feet flat on the floor.
- Hold a dumbbell with your extended arm above your face.
- Now slowly take the dumbbell backward with a slight bend in your elbows.
- Feel the stretch in your chest and after enough stretch return back to the starting position. One rep is completed.
Complete 2 sets of 10, 8 reps.
8. Pec dec flye
Another best exercise for training chest is the Pec dec flyer. It gives a better focus on your chest muscles and helps in building pecs. If you want to shape your chest then this exercise will be the best one. There are many benefits of this exercise as it reduces injury risk and gives the proper stretch to your muscles. Now have a look at how to do this beast exercise.
Targeted areas- It usually targets your upper-middle and lower chest muscles.
How to do
- Sit down in the pec dec machine and straight your back properly over the pad.
- Keep your feet on the floor for better coordination.
- Grab both the handles and keep your elbows at 90 degrees.
- Now slowly move the handles forward in an arc until they are about to touch.
- Pause for a second and then return back to the initial position. One rep is completed.
9. Inclined dumbbell fly
The proper form of exercise that produces a proper stretch in your chest muscles and helps in building strong shape chest. Inclined dumbbell fly is the best chest exercise for men to build his desire chest. It targets your upper chest muscles and helps in strength building. This exercise is all about performing dumbbell in an inclined form. Let’s have a look at how to do this heavy chest exercise.
Targeted areas- It focuses on your upper chest muscles.
How to do
- Lie down in an inclined bench and grab a pair of a dumbbell in your hands.
- Keep your feet on the floor and slightly arc your back for better results.
- Extend your arms above by bending your elbows slightly.
- Now slowly lower down the dumbbells in a wide arc form until it reaches your shoulder level.
- Pause and feel the stretch in your chest. Return back to the initial position. Here is your one-rep completed.
Complete 2 sets of 12, 10 reps.
10. Seated machine chest press
One of the best free weight chest exercise which gives you some unique benefits than another exercise. Seated machine chest press helps you properly focus on your pecs. It is considered in the top 12 chest exercises for men in 2020. Most of the bodybuilders prefer this exercise that gives proper training to your chest. Have a look at how to do this exercise.
Targeted areas- It usually targets your whole pecs.
How to do
- Sit down in a seated machine and grab the handles in your hand with a proper grip.
- Breathe in. Slightly raise your elbows such that your upper arms are parallel to the floor.
- Breathe out. Now push the handles upward and feel the stretch in your chest.
- Hold the contraction for a while and then return back to the initial position. One rep is completed.
Complete 2 sets of 12, 10 reps.
11. Dips
Dips are the best way to train your chest. It gives a great effect on your chest muscles and helps in building chest. It targets your lower chest area and also builds strength. This exercise is the best alternative for the decline bench press. Try this awesome exercise and feel the effect.
Targeted areas- It covers your lower chest muscles.
How to do
- Get in a dips position and grab the handles.
- Now keep your feet behind you and lean your upper body forward.
- Go down slowly and pause. Now return back to the starting position. One rep is completed.
Complete 2 sets of 5 to 10 reps each.
12. Push-ups
A very common exercise Pushups which helps you in building chest. Yess pushups is an effective chest exercise that produces stretch in your chest muscles and helps them grow. All we know how to do pushups so get ready and perform this awesome chest exercise. Let’s have a small look at how to do it.
Targeted areas- It targets your chest muscles, back muscles, arms, etc.
How to do
- Lie down in a pushup position with your hands shoulder-width apart and feet together.
- Look forward. Now bend your elbows and slowly lower down your body until it is about to touch the floor.
- Pause and feel the stretch then return back to the starting position. One rep is completed.
Complete 2 sets of 12, 10 reps each.
Conclusion
In this article, we read about the Top 10 chest exercises for men to build a solid and stronger chest. One of the best workout plan that will help you transform your chest. How to perform these exercises properly is also mentioned above. We have also shared the targeted areas covered by each chest exercise. Add these effective exercises in your chest routine and get the result. Thank you. All the best and stay strong. Go with us, grow with us. Buildingbeast.
Reference links
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