11 Best Chest Workouts for Men

A well-developed chest is a symbol of strength and masculinity. Whether you’re a beginner in the world of fitness or an experienced gym-goer, a comprehensive chest workout is essential to build a powerful upper body and broad shoulders. In this blog, we’ll explore the 11 best chest workouts for men explaining how these chest workouts are performed accurately and the muscles each of these chest workout targets. 

Chest Workouts: Understanding the Chest Anatomy 

Before detailing the chest workouts, it is pertinent to know the major chest muscles on which we are going to work. So the main target of these chest workouts for men are: 

• Pectoralis Major (Pecs)

It is the largest chest muscle with two heads, first is the clavicular head (upper chest) and the 2nd is sternal head (lower chest).

• Pectoralis Minor

It is located beneath the pectoralis major and its function is to  assist in various shoulder movements.

• Serratus Anterior

This muscle is located on the sides of the chest and its major function is to stabilizes the shoulder blades.

11 Best Chest Workouts for Men

Chest workouts are part and parcel of every workout plan for men.

1. Bench Press

In order to perform this chest workout in an accurate and effective way:

• Lie flat on a bench with your feet planted firmly on the ground.
• Grip the barbell with your hands slightly wider than shoulder-width apart.
• Lower the barbell to your chest while keeping your elbows at a 45-degree angle to your body.
• Push the barbell back up to the starting position, fully extending your arms.

Effects on the Chest:

• The bench press is a compound exercise that primarily targets the pectoralis major, specifically the sternal head.
• It also engages the triceps and anterior deltoids.
• This exercise builds overall chest size and strength, making it a cornerstone of chest workouts.

2. Incline Bench Press

In order to perform this chest workout in an accurate and effective way:

• Lie on an inclined bench (usually set at around 30-45 degrees).
• Grip the barbell slightly wider than shoulder-width apart.
• Lower the barbell to your upper chest while keeping your elbows at a 45-degree angle.
• Push the barbell back up to the starting position.

Effects on the Chest:

• Incline bench press targets the upper chest (clavicular head) more than the flat bench press.
• It also works the triceps and anterior deltoids.
• Great for developing a well-rounded, sculpted chest.

3. Decline Bench Press

In order to perform this chest workout in an accurate and effective way:

• Lie on a declined bench (usually set at around 30-45 degrees).
• Grip the barbell slightly wider than shoulder-width apart.
• Lower the barbell to your lower chest while keeping your elbows at a 45-degree angle.
• Push the barbell back up to the starting position.

Effects on the Chest:

• Decline bench press targets the lower chest (sternal head) and engages the triceps and anterior deltoids.
• This exercise is effective for building a fuller lower chest.

4. Dumbbell Press

In order to perform this chest workout in an accurate and effective way:

• Lie flat on a bench with a dumbbell in each hand.
• Keep your feet planted on the ground and extend your arms directly above your chest.
• Lower the dumbbells to the sides of your chest, then press them back up to the starting position.

Effects on the Chest:

• Dumbbell presses work the pectoralis major, triceps, and anterior deltoids.
• They also engage stabilizer muscles, promoting balanced chest development.

5. Incline Dumbbell Press

In order to perform this chest workout in an accurate and effective way:

• Lie on an inclined bench with a dumbbell in each hand.
• Keep your feet planted and extend your arms directly above your chest.
• Lower the dumbbells to the sides of your upper chest, then press them back up.

Effects on the Chest:

• Incline dumbbell presses emphasize the upper chest and also work the triceps and anterior deltoids.
• They help sculpt a well-defined upper chest area.

6. Chest Flyes

In order to perform this chest workout in an accurate and effective way:

• Lie on a flat bench with a dumbbell in each hand.
• Start with your arms extended above your chest, slightly bent at the elbows.
• Open your arms wide, maintaining a slight bend in your elbows.
• Bring the dumbbells back together over your chest.

Effects on the Chest:

• Chest flyes primarily isolate the pectoralis major and engage the anterior deltoids.
• They provide a deep stretch to the chest muscles, enhancing muscle definition and flexibility.

7. Cable Crossovers

In order to perform this chest workout in an accurate and effective way:

• Stand between two cable machines, each with a high pulley and a handle attachment.
• Grasp the handles and cross them in front of your chest.
• Keep your arms slightly bent and pull them together in front of you.

Effects on the Chest:

• Cable crossovers target the pectoralis major and anterior deltoids.
• The constant tension provided by the cables helps stimulate chest muscle growth.

8. Push-Ups

In order to perform this chest workout in an accurate and effective way:

• Start in a plank position with your hands placed slightly wider than shoulder-width apart.
• Lower your body by bending your arms until your chest nearly touches the ground.
• Push your body back up to the starting position.

Effects on the Chest:

• Push-ups are an excellent bodyweight exercise that works the pectoralis major, triceps, and anterior deltoids.
• They are versatile and can be modified to target different areas of the chest.

9. Diamond Push-Ups

In order to perform this chest workout in an accurate and effective way:

• Assume a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
• Lower your body by bending your arms until your chest nearly touches the ground.
• Push your body back up to the starting position.

Effects on the Chest:

• Diamond push-ups primarily target the triceps and the inner chest.
• They help create definition in the central chest area.

10. Chest Dips

In order to perform this chest workout in an accurate and effective way:

• Use parallel bars or a dip station.
• Lower your body by bending your arms until your shoulders are below your elbows.
• Push your body back up to the starting position.

Effects on the Chest:

• Chest dips engage the lower chest and the triceps.
• They are an excellent exercise for building strength and muscle in the lower chest area.

11. Plate Presses

In order to perform this chest workout in an accurate and effective way:

• Lie on a bench, holding a weight plate with both hands.
• Press the weight plate directly above your chest and then lower it back down.

Effects on the Chest:

• Plate presses primarily work the pectoralis major, triceps, and anterior deltoids.
• They provide an alternative to traditional barbell or dumbbell presses.

For a detailed list of Chest workouts, and the exercises for other major body parts or muscle groups, Visit the above link.

Designing Your Chest Workout

Designing your chest workout according to your own needs and fitness goals is the first step towards getting an adorable shape. For this purpose, following points should be kept in mind.

• Variety: If you want good and early result, your chest workout plan should incorporate a mix of exercises to target all areas of the chest.
• Sets and Repetitions: For chest workouts to be effective, start slowly and gradually. In the beginning, aim for 3-5 sets of 8-12 repetitions for muscle growth.
• Progression: In order to make your chest workout plan successful, gradually increase the weight or intensity as you get stronger.
• Rest: Always give your body the due time it requires to maintain balance. Therefore, between sets of chest workouts, allow 1-2 minutes of rest. 
• Balance: In order to create balance, pair your chest workouts with back exercises to maintain postural balance.

Conclusion

Building a well-defined, broad and adorable chest takes time, consistency, and the right workouts. By incorporating these 11 best chest workouts for men into your routine, you can achieve a strong, sculpted chest that not only enhances your physique but also boosts your confidence and overall fitness. Remember to focus on proper form and gradually increase the intensity of your workouts to achieve the best results.