Chest Exercises For Men | 4 Best Routines For Bigger & Harder Chest

Are you thinking what’s the absolute muscle building movements for your chest are? Wonder no more! Here are the 4 best chest routines. There are a lot of chest exercises for men and all of them are for different different parts of chest, so you should know that which exercise is for which part of chest. In fact, from dozen of exercises some exercises are more effective for muscular building of chest. so you just want to know the best moves to built a harder and bigger chest.

Here are the some points you should know for building a harder and bigger chest.

CHEST BUILDING POINTERS

Our chest is made up of one single muscle but it should be trained like it is divided into 3 portions i.e

· Upper portion
· Middle portion
· Lower portion

Exercises or movements for these different portions are different and it should be trained in such a way that all three portions should be trained on chest day(Monday ).

Upper portion of chest is more stressed on inclined exercises like inclined barbell press , inclined dumbbell press or inclined dumbbell flyes.

Middle portion of chest is more stressed on flat bench exercises like flat barbell press , flat dumbbell press or flat dumbbell flyes.

Lower portion of chest is more stressed on decline exercises like decline barbell press , decline dumbbell press or decline flyes.

It has been seen that for beginners, in the first week, to avoid any kind of injury or pain, we should do mixed exercises ( By mixed exercise we mean that you have to do exercises of chest, back, biceps, triceps, shoulder, legs in a very precise manner except abdominal exercise) and the weight should be low to avoid pain and injury.

NOTE FOR CHEST EXERCISES FOR MEN:-

Lighten the weight for first set but reps should be higher (10–12).

Increase the weight in 2nd set and reps should be moderate (8–10).

Again increase the weight in 3rd set and reps should be low (5–8).

All chest exercises for men should be accurate in form for better results or to avoid any kind of injury or pain. If you are not able to perform exercises in an accurate form then don’t go for heavy weight, firstly learn the form.

Perform chest exercises for men in variation: It means don’t repeat same routine every week. For ex: if you are doing 5 chest exercises for men on Monday then on next Monday don’t repeat all that same chest exercises for men.

Do workout of every part of chest i.e upper part, middle part, lower part. Now, without further ado, here are our most effective chest exercises for men.

UPPER CHEST EXERCISES FOR MEN

1. BARBELL INCLINED BENCH PRESS:

HOW MUCH SETS AND REPS:

3 sets, 6-12 reps, rest 60-90 sec

In first set, lighten the weight and reps should be 10-12. 
In second set, increase the weight and reps should be 8-10.
In third set, increase the weight and reps should be 6-8.

HOW TO DO THIS EXERCISE:

lie down your back on a flat bench.your feet should be placed flat on the ground, driving through your hips. Hold the barbell, using varying grip width. lift the bar from the rack, hold it straight over you.

Now breath in and lower the bar to the sternum.your lats should be stay tight. Hold the bar for 1 or 2 sec. After touching your torso with the bar, push the bar in upper direction ( perpendicular to the floor) and hold the bar again for 1 or 2 sec.

Repeat this movement again for the given no. of reps and take rest for 60-90 sec after each set.

2. INCLINED DUMBBELL PRESS:

HOW MUCH SETS AND REPS:

3 sets, 6-12 reps, rest 60-90 sec

In first set, take dumbbells of lighter weight and reps should be 10-12.
In second set, take dumbbells of slightly heavier weight and reps should be 8-10.
In third set, take dumbbells of heavy weight and reps should be 6-8.

HOW TO DO THIS EXERCISE: 

lie down your back on an inclined bench. Hold the dumbbell in each hand resting on top of your thighs. Palms of your hands should be facing each other.

use your thighs to raise up the dumbbells so you can lift up the dumbbells in front of you in shoulder width.

Rotate your wrist forward so that the palms of your hands are not facing each other. Now breath in and start coming down the dumbbells slowly until the dumbbells touches your shoulders. Hold the dumbbells for 1 or 2 sec. As you breath out, push the dumbbells in upper direction( perpendicular to the floor)and hold the dumbbells again for 1 or 2 sec.

Repeat this movement again for the given no. of reps and take rest for 60-90 sec after each set.

3. INCLINED DUMBBELL FLYES:

HOW MUCH SETS AND REPS:

3 sets, 6-12 reps, rest 60-90 sec

In first set, take dumbbells of lighter weight and reps should be 10-12.
In second set, take dumbbells of slightly heavier weight and reps should be 8-10.
In third set, take dumbbells of heavy weight and reps should be 6-8.

HOW TO DO THIS EXERCISE:

lie down your back on an inclined bench. Hold the dumbbell in each hand resting on top of your thighs. Palms of your hands should be facing each other.

Use your thighs to raise up the dumbbells so you can lift up the dumbbells in front of you in shoulder width. Raise the dumbbells up like you are pressing them against each other but stop and hold just before you lock out. This is your starting position.

Slightly bend your elbows to avoid stress at biceps. Now breath in and slowly lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Hold the dumbbells for 1 or 2 sec.

Return your arms back to starting position and again hold the dumbbells for 1 or 2 sec.

Repeat this movement again for the given no. of reps and take rest for 60-90 sec after each set.

4. INCLINED CABLE FLYES:

HOW MUCH SETS AND REPS:

3 sets, 10-12 reps, 60-90 sec rest

HOW TO DO THIS EXERCISE:

Place the pulleys at floor level (lowest level on the machine) and place an inclined bench in between the pulleys and hold the pulleys in each hand.

Lie on an inclined bench and bring your both hands slowly in front of your face. This is your starting position.

Breathe in and lower your arms out with a slight bend on your elbows until you feel a slight stretch on your chest.

Return back slowly to your starting position as you breathe out.

Repeat this movement for given no. of reps and take rest for 60-90 sec after each set.

5. PUSH-UPS:

HOW MUCH SETS AND REPS:

3 sets, 12 reps, 60-90 sec rest

HOW TO DO THIS EXERCISE:

Lie down on the floor, facing downwards and place your hands about 36 inches apart, while holding your torso up at arms length. This is your starting position.

Breathe in and slowly lower yourself downwards until your chest almost touches the floor.

Now breathe out and push your upper body to come in starting position. Now, hold your body for 1 or 2 sec and again lower yourself slowly.

Repeat this movement for given no. of reps and take rest for 60-90 sec after each set.

MIDDLE CHEST EXERCISE FOR MEN

1. FLAT BARBELL BENCH PRESS:

HOW MUCH SETS AND REPS:

3 sets, 6-12 reps, rest 60-90 sec

In first set, lighten the weight and reps should be 10-12.
In second set, increase the weight and reps should be 8-10.
In third set, increase the weight and reps should be 6-8.

HOW TO DO THIS EXERCISE:

lie down your back on a flat bench. Hold the barbell, using varying grip width. lift the bar from the rack, hold it straight over you.

Now breath in and start coming down the bar slowly until the bar touches your middle chest. Hold the bar for 1 or 2 sec. As you breath out, push the bar in upper direction( perpendicular to the floor)and hold the bar again for 1 or 2 sec.

Repeat this movement again for the given no. of reps and take rest for 60-90 sec after each set.

2. FLAT DUMBBELL BENCH PRESS:

HOW MUCH SETS AND REPS:

3 sets, 6-12 reps, rest 60-90 sec

In first set, take dumbbells of lighter weight and reps should be 10-12.

In second set, take dumbbells of slightly heavier weight and reps should be 8-10.

In third set, take dumbbells of heavy weight and reps should be 6-8.

HOW TO DO THIS EXERCISE:

lie down your back on a flat bench and hold the dumbbells in each hand resting on top of your thighs and palms of your hands should be facing each other.

Use your thighs to raise up the dumbbells so you can lift up the dumbbells in front of you in shoulder width.

Rotate your wrist forward so that the palms of your hands are not facing each other. Now breath in and start coming down the dumbbells slowly until the dumbbells touches your shoulders. Hold the dumbbells for 1 or 2 sec. As you breath out, push the dumbbells in upper direction( perpendicular to the floor)and hold the dumbbells again for 1 or 2 sec.

Repeat this movement again for the given no. of reps and take rest for 60-90 sec after each set.

3. FLAT DUMBBELL FLYES:

HOW MUCH SETS AND REPS:

3 sets, 6-12 reps, rest 60-90 sec

In first set, take dumbbells of lighter weight and reps should be 10-12.

In second set, take dumbbells of slightly heavier weight and reps should be 8-10.

In third set, take dumbbells of heavy weight and reps should be 6-8.

HOW TO DO THIS EXERCISE:

lie down your back on a flat bench and hold the dumbbell in each hand resting on top of your thighs and palms of your hands should be facing each other.

Use your thighs to raise up the dumbbells so you can lift up the dumbbells in front of you in shoulder width. Raise the dumbbells up like you are pressing them against each other but stop and hold just before you lock out. This is your starting position.

Slightly bend your elbows to avoid stress at biceps. Now breath in and slowly lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Hold the dumbbells for 1 or 2 sec.

Return your arms back to starting position and again hold the dumbbells for 1 or 2 sec.

Repeat this movement again for the given no. of reps and take rest for 60-90 sec after each set.

4. PUSH-UPS:

HOW MUCH SETS AND REPS:

3 sets, 12 reps, 60-90 sec rest

HOW TO DO THIS EXERCISE: 

Lie down on the floor, facing downwards and place your hands about 36 inches apart while holding your torso up at arms length. This is your starting position.

Breathe in and slowly lower yourself downwards until your chest almost touches the floor.

Now breathe out and push your upper body to come in starting position. Now, hold your body for 1 or 2 sec and again lower yourself slowly.

Repeat this movement for given no. of reps and take rest for 60-90 sec after each set.

LOWER CHEST EXERCISES FOR MEN

1. DECLINE BARBELL BENCH PRESS:

HOW MUCH SETS AND REPS:

3 sets, 6-12 reps, rest 60-90 sec

HOW TO DO THIS EXERCISE:

lie down your back on a flat bench and your feet should be placed flat on the ground, driving through your hips. Hold the barbell, using medium grip width. lift the bar from the rack, hold it straight over you.

Now breath in and lower the bar until you feel the bar on your lower chest and hold the bar for 1 or 2 sec. After touching your lower chest with the bar, push the bar in upper direction( perpendicular to the floor)and hold the bar again for 1 or 2 sec.

Repeat this movement again for the given no. of reps and take rest for 60-90 sec after each set.

2. DECLINE DUMBBELL PRESS:

HOW MUCH SETS AND REPS:

3 sets, 6-12 reps, rest 60-90 sec

In first set, take dumbbells of lighter weight and reps should be 10-12.

In second set, take dumbbells of slightly heavier weight and reps should be 8-10.

In third set, take dumbbells of heavy weight and reps should be 6-8.

HOW TO DO THIS EXERCISE:

lie down your back on a decline bench. Hold the dumbbell in each hand resting on top of your thighs. Palms of your hands should be facing each other.

use your thighs to raise up the dumbbells so you can lift up the dumbbells in front of you in shoulder width.

Rotate your wrist forward so that the palms of your hands are not facing each other. Now breath in and start coming down the dumbbells slowly until the dumbbells touches your shoulders. Hold the dumbbells for 1 or 2 sec. As you breath out, push the dumbbells in upper direction( perpendicular to the floor)and hold the dumbbells again for 1 or 2 sec.

Repeat this movement again for the given no. of reps and take rest for 60-90 sec after each set.

3. DECLINE DUMBBELL FLYES:

HOW MUCH SETS AND REPS:

3 sets, 6-12 reps, rest 60-90 sec

In first set, take dumbbells of lighter weight and reps should be 10-12.

In second set, take dumbbells of slightly heavier weight and reps should be 8-10.

In third set, take dumbbells of heavy weight and reps should be 6-8.

HOW TO DO THIS EXERCISE:

lie down your back on a decline bench. Hold the dumbbell in each hand resting on top of your thighs. Palms of your hands should be facing each other.

Use your thighs to raise up the dumbbells so you can lift up the dumbbells in front of you in shoulder width. Raise the dumbbells up like you are pressing them against each other but stop and hold just before you lock out. This is your starting position.

Slightly bend your elbows to avoid stress at biceps. Now breath in and slowly lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Hold the dumbbells for 1 or 2 sec.

Return your arms back to starting position and again hold the dumbbells for 1 or 2 sec.

Repeat this movement again for the given no. of reps and take rest for 60-90 sec after each set.

4. DIPS:

HOW MUCH SETS AND REPS:

3 sets, 10-12 reps, 60-90 sec rest

HOW TO DO THIS EXERCISE:

Hold the parallel bars, put your feet up behind you, lean forward as far as possible and allow your elbows to flare out as you dip.

Lower yourself until you feel a slight stretch in the chest. once you feel the stretch, use your chest to come back to starting position and hold your body for 1 or 2 sec there.

Repeat this movement for given no. of reps and take rest for 60-90 sec after each set.

5. CABLE CROSSOVER:

HOW MUCH SETS AND REPS:

3 sets, 10-12reps, 60-90 sec rest

HOW TO DO THIS EXERCISE:

Placethe pulleys on a position, above your head and hold the pulleys in each hand.

Go forward ( 1 step) between both the pulleys, bend yourself from the waist and also bend your elbows. This is your starting position.

Pull your both arms slowly in front of you while breathing in. Extend your arms to the side in a wide arc untill you feel a stretch on your chest. Remember that while doing this movement, your arms and torso should remain in stationary position, the movement should occur only at the shoulder joint.

Return back slowly to your starting position as you breathe out.
Repeat this movement for given no. of reps and take rest for 60-90 sec after each set.

6. PUSHUPS:

HOW MUCH SETS AND REPS:

3 sets, 12 reps, 60-90 sec rest

HOW TO DO THIS EXERCISE:

Lie down on the floor, facing downwards and place your hands about 36 inches apart while holding your torso up at arms length. This is your starting position.

Breathe in and slowly lower yourself downwards until your chest almost touches the floor.

Now breathe out and push your upper body to come in starting position. Now, hold your body for 1 or 2 sec and again lower yourself slowly.

Repeat this movement for given no. of reps and take rest for 60-90 sec after each set.

CHEST EXERCISES FOR MEN FOR BARBELL STRENGTH

1. BARBELL BENCH PRESS (MEDIUM GRIP):

HOW MUCH SETS AND REPS:

3 sets, 6-12 reps, rest 60-90 sec

In first set, lighten the weight and reps should be 10-12.
In second set, increase the weight and reps should be 8-10.
In third set, increase the weight and reps should be 6-8.

HOW TO DO THIS EXERCISE:

lie down your back on a flat bench and hold the barbell using medium grip width. lift the bar from the rack and hold it straight over you.

Now breath in and start coming down the bar slowly until the bar touches your middle chest. Hold the bar for 1 or 2 sec. As you breath out, push the bar in upper direction( perpendicular to the floor)and hold the bar again for 1 or 2 sec.

Repeat this movement again for the given no. of reps and take rest for 60-90 sec after each set.

2. BARBELL INCLINED BENCH PRESS (MEDIUM GRIP):

HOW MUCH SETS AND REPS:

3 sets, 6-12 reps, rest 60-90 sec

In first set, lighten the weight and reps should be 10-12.
In second set, increase the weight and reps should be 8-10.
In third set, increase the weight and reps should be 6-8.

HOW TO DO THIS EXERCISE:

lie down your back on a flat bench and your feet should be placed flat on the ground, driving through your hips. Hold the barbell, using medium grip width and lift the bar from the rack and hold it straight over you.

Now breath in and lower the bar to the sternum.your lats should be stay tight. Hold the bar for 1 or 2 sec. After touching your torso with the bar, push the bar in upper direction ( perpendicular to the floor) and hold the bar again for 1 or 2 sec.

Repeat this movement again for the given no. of reps and take rest for 60-90 sec after each set.

3. DECLINE BARBELL BENCH PRESS:

HOW MUCH SETS AND REPS:

3 sets, 10-12 reps, 60-90 sec rest

HOW TO DO THIS EXERCISE:

Hold the parallel bars and put your feet up behind you and lean forward as far as possible and allow your elbows to flare out as you dip.

Lower yourself until you feel a slight stretch in the chest. once you feel the stretch, use your chest to come back to starting position and hold your body for 1 or 2 sec there.

Repeat this movement for given no. of reps and take rest for 60-90 sec after each set.

EXERCISES FOR BEGINNER’S

1. MACHINE BENCH PRESS:

HOW MUCH SETS AND REPS:

3 sets, 10-15 reps, 60-90 sec rest.

HOW TO DO THIS EXERCISE:

Sit on the machine with your back straight on the pad and load the weight on the pins and hold the handles and lift your elbows in such a way that your upper arms are parallel to the floor to the sides of your torso. Once you push the handles forward and extend the arms, this will be your starting position.

Breathe in and bring the handles back towards you.

Breathe out while pushing the handles away from you and hold the contraction for 1 sec.

Repeat this movement for given no. of reps and take rest for 60-90 sec after each set.

2. LEVERAGE INCLINED CHEST PRESS:

HOW MUCH SETS AND REPS: 

3 sets, 10-15 reps, 60-90 sec rest.

In first set, lighten the weight and reps should be 15.
In second set, increase the weight and reps should be 12.
In third set, again increase the weight and reps should be 10.

HOW TO DO THIS EXERCISE:

Load the weight according to you on the pins and adjust your seat in such a way that the handles should be place near the top of pectoral at the beginning of the movement and sit on the seat with your back straight on the pad.This is your starting position.

Push the handles by extending through the elbows and hold for 1 sec at the top.
Return back slowly to your starting position.

Repeat this movement for given no. of reps and take rest for 60-90 sec after each set.

3. BUTTERFLY:

HOW MUCH SETS AND REPS:

3 sets, 10-15 reps, 60-90 sec rest.

In first set, lighten the weight and reps should be 15.
In second set, increase the weight and reps should be 12.
In third set, again increase the weight and reps should be 10.

HOW TO DO THIS EXERCISE:

Sit on the machine with your back
straight on the pad and hold the handles in such a way that your upper arms should be positioned parallel to the floor. This is your starting position.

Now, push the handles together as you breathe out and hold the contraction for 1 or 2 sec.

Return back slowly to your starting position as you breathe in.

Repeat this movement for given no. of reps and take rest for 60-90 sec after each set.

4. PUSH-UPS:

HOW MUCH SETS AND REPS:

3 sets, 12 reps, 60-90 sec rest.

HOW TO DO THIS EXERCISE:

Lie down on the floor, facing downwards and place your hands about 36 inches apart while holding your torso up at arms length. This is your starting position.

Breathe in and slowly lower yourself downwards until your chest almost touches the floor.

Now breathe out and push your upper body to come in starting position. Now, hold your body for 1 or 2 sec and again lower yourself slowly.

Repeat this movement for given no. of reps and take rest for 60-90 sec after each set.

SO THESE ARE THE 4 BEST CHEST ROUTINES OR BEST EXERCISES FOR MEN.

REFERENCES FOR CHEST EXERCISES FOR MEN:

https://www.bodybuilding.com/content/chest-workouts-for-men-the-6-best-routines-for-a-bigger-chest.html

https://www.menshealth.com/fitness/a19547186/best-chest-exercises/

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