Men: Here Are The 6 Best Exercises For A Bigger, Strong Chest
You’ve been hitting the gym, doing bicep-curls, tricep-extensions, and leg-presses. Even some rows. But what about your chest? When you think of a great male physique, you picture a big, strong, round chest. But pushups alone aren’t going to get it done – you’ll likely have to lift weights to see next-level growth.
When lifting weights, choose a starting weight that’s appropriate for you – meaning you reach muscle failure at about 12 to 15 reps to start out with. Here are a few great workouts for building the chest you’ve always wanted…
Incline Dumbbell Fly
These will really make you feel the burn, as well as add strength and size to the pecs, deltoids, biceps, and triceps.
Sit on an incline bench with your feet on the floor and hold the dumbbells out to your sides, palms up. With control, bring the dumbbells together, squeezing your chest, and slightly lower back. Repeat.
Decline Barbell Bench Press
This is an excellent exercise for the lower chest muscles.
Set the bench to between a 15 and 30 degree decline. Your hips should be above your head. Make sure your feet are secured. Grip the bar with your palms facing forward, and your arms slightly more than shoulder-width apart.
As you inhale, bring the bar to your chest, keeping your elbows at about 45 degrees from your body. With an exhale, push the bar back up and pause, contracting your lower chest muscles. Repeat with control.
Barbell Incline Bench Press Medium-Grip
This is a variation on the decline bench press that targets the upper portion of the chest, deltoids, and triceps.
Lie on your back on an incline bench, feet on the floor. Grab the barbell with a medium grip (hands are shoulder-width apart). Extend the bar forward so your arms are perpendicular to the floor. Breathe and lower the barbell with control to the chest, then push it until your arms are locked. Repeat.
Machine Bench Press
For this one you’ll need a chest press machine. This powerful exercise builds the pectoral muscles as well as the biceps, deltoids, and latissimus dorsi.
Sit comfortably on the machine with your feet on the floor. Adjust the weight accordingly. Grab the handles with a full grip, thumbs wrapped around the handle with a neutral wrist. Push the bars forward to full extension without locking the elbows. Pause and then return bars to starting position. Breathe and repeat.
Barbell Bench Press Medium-Grip
This is the staple exercise for building the pectoralis major, the main section of the chest.
Lay on a flat bench with your feet on the floor. Your hands should be shoulder-width apart with the palms facing forward. Exhale and push the barbell up until the arms are locked. With control, lower the barbell back onto the chest, and repeat.
Dumbbell Bench Press
This works the same muscles as a barbell bench press, but adds some smaller muscle growth as well.
Take a dumbbell in each hand; palms should be facing forward. Lay on a flat bench with your feet on the floor. Using your arms, push the dumbbells up over the chest and then lower them back down slowly, keeping your elbows at a 45 degree angle from the body. Repeat.