10 Best Chest Exercises for Men to Build Bigger Chest Muscles

If you want to have a muscular and solid chest muscle, then it is essential to do the proper training. Chest exercises for men are also possible only when you perform the correct chest workouts. The chest muscle is also a significant body part, giving you strength and confidence. Exercises for the chest increase muscular mass and physical strength. These are only achievable if you take your nutrition and exercise seriously.

The pectoralis, or chest muscles, serve as a connecting factor between the upper arm and shoulder bones and the chest. There are two muscles on each side, the pectoralis major and minor. The central chest muscles, especially the pectoralis major, are massive and contribute to many movements. You need to target chest exercises for men that stimulate muscle growth in the most fantastic way possible and then build the best chest muscles. 

There are many types of exercises you can perform to strengthen your chest muscles and build muscle mass. Also, there are some benefits to performing chest exercises for men and women. It improves posture and increases aesthetic performance. Chest workouts are the best activities for building a muscular chest and enhancing the size of the pecs.

10 Best Chest Exercises for Men

Here, we explore the best workout routines for men’s chests and give you a big-size chest. Today, we discuss the ten most effective chest exercises for men and how to assemble chest muscles. Look at the best routines for chest workouts that provide many benefits to men.

1. Pushup
2. Barbell Bench Press
3. Dumbbell Bench Press
4. Incline Bench Press
5. Dumbbell Flye
6. Butterfly Chest Machine
7. Landmine press
8. Low Cable Crossover
9. Plate Press Out
10. Wide Grip Dips

1. Pushup

Push-ups primarily focus on your chest muscles, an excellent bodyweight workout that works your triceps, shoulders, and core. They are adaptable workouts that can be tailored to meet the needs of various fitness levels and objectives. It is also one of the best chest exercises for men.

How to do it:

• Keeping your hands slightly wider than shoulder-width apart, place them flat on the ground. Spreading fingers, pointing in front of you. Maintain a straight posture from head to heels, with your core strong and your glutes taut.
• Lower your chest to the floor and slowly bend your elbows. Avoid spreading out, and keep your elbows close to your torso.
• Drop until your torso almost touches the floor. Take a moment to notice how your chest muscles are stretching.
• Press through your palms to straighten your elbows and return to the starting position. Squeeze your chest muscles as you approach the summit.

2. Barbell Bench Press

While it also works other upper body muscles like your chest, triceps, and shoulders, the barbell bench press is a time-tested and very effective workout for building your chest muscles. It is also one of the finest chest exercises for men and gives excellent results in making a big chest.

How to do it:

• Place your feet shoulder-width apart on the floor and lie on the bench. Press your shoulder blades and glutes firmly into the bench while bending your lower back slightly.
• With an overhand hold and a distance somewhat broader than shoulder-width apart, grab the barbell. Ensure that your hands are directly above your shoulders.
• Disassemble and begin. Unrack the bar and hold it over your chest with your arms extended. Here is where you should start.
• Taking a breath, carefully lower the bar towards your chest while maintaining a 45-degree angle with your elbows tucked tight to your body. Approximately where your nipple line is, that is where you want the bar to touch your lower chest.
• Push through your chest muscles as you exhale and raise the bar back to the beginning position. Avoid overly arching your back and maintain core engagement.
• Once more, drop the bar while keeping your form correct for the entire repetition.

3. Dumbbell Bench Press

The dumbbell bench press is one of the best exercises for building up the pectoralis major in your chest. It gives you the best results in your chest and builds a bigger size. The dumbbell bench press is also one of the best chest exercises for men.

How to do it:

• Place your feet flat on the floor, hip-width apart, and recline on a level bench. Reach above your chest and hold a dumbbell in each hand, palms facing forward.
• With your elbows slightly bent (approximately 45 degrees), take a breath and slowly descend the weights towards your chest. When you feel your pectoral muscles stretching, lower the weights until they are slightly below your chest.
• With a focus on contracting your chest muscles during the exercise, release your breath and raise the dumbbells back to the beginning position. The summit is not the place to lock your elbows.
• Sustain appropriate form during the remaining 8–12 repetitions.

4. Incline Bench Press

An exercise that works the entire body, the incline bench press focuses on the muscles of the upper chest, shoulders, and triceps as secondary muscles. This workout is well-liked for increasing upper body strength and muscle mass. The incline bench press also targets the upper chest and gives stunning results. It is also one of the best chest exercises for men.

How to do it:

• Within a range of 30 to 45 degrees, adjust the bench angle. Greater emphasis is placed on the shoulders at a higher angle (near 45), while the chest is more prominent at a lower angle (closer to 30).
• Place your feet firmly on the floor and keep your core tight while you recline on the bench. The barbell should be held with an overhand grip, somewhat more comprehensive than your shoulder width. Use neutral grips, or palms facing each other, to hold dumbbells at your sides when utilizing them.
• With your elbows positioned at a 45-degree angle near your torso, slowly reduce the weight (dumbbells or barbells) towards your chest. Breathe in while lowering.
• Squeeze your chest muscles at the peak and release as you press the weight back up to the starting position. Keep your back straight during the exercise, and lock out your arms without going overboard.
• Once more, decrease the weight and continue until you reach the required number of repetitions. 

5. Dumbbell Flye

The dumbbell flye is a fantastic exercise for strengthening your chest muscles, particularly the pectoralis major and minor. Dumbbell flyes are excellent for your chest and build heavy muscles. It is also one of the best chest exercises for men and provides strength in your body.

How to do it:

• Depending on the portion of your chest you wish to highlight, you can use a flat, incline, or decline bench. A flat bench works the entire chest, an incline bench concentrates more on the upper chest, and a decline bench concentrates on the lower chest.
• Hold a dumbbell in each hand with your hands facing each other and your elbows slightly bent.
• Breathe in as you release the dumbbells in an arc-shaped motion. Keep your elbows slightly bent throughout the exercise, and avoid letting them flare to the sides.
• Dumbbells should be lowered until you feel an intense stretch in your chest muscles; stop short of your shoulders’ maximum extension.
• To return the dumbbells to the beginning position, exhale while squeezing your chest muscles. At the summit, avoid locking your elbows.
• Perform three sets of 10–15 repetitions or as your training regimen directs.

6. Butterfly Chest Machine

The Butterfly Chest Machine exercise is a well-liked strength training exercise that works the pectoralis major and minor, two muscles in the chest. Its controlled movement and simplicity of setup make it an excellent workout for novice and seasoned lifters. It is also one of the finest chest exercises for men. You must add this activity to your routine.

How to do it:

• Maintain a straight back and activate your core while sitting on the machine. When you grip the grips, adjust the seat height so that your elbows are about level with your shoulders.
• Hold the handles with your elbows slightly bent and your hands facing each other in a neutral grip.
• Squeeze your chest muscles after the movement as you slowly press the handles together while breathing. Consider throwing your arms around someone to hug them.
• After briefly holding the contraction at its height, take a breath and slowly bring the handles back to the beginning position. At the finish, try not to lock your elbows.
• Perform 3–4 sets of 10–15 repetitions, depending on your goals and fitness level.

7. Landmine press

The landmine press is an excellent workout for strengthening your chest, especially the top region. It is flexible and accommodates varying fitness levels since it provides both unilateral (single-arm) and bilateral (double-arm) versions. It is also one of the best chest exercises for men.

How to do it:

• The barbell should be secured in a corner or a landmine. Put on weight plates as you see fit.
• To face the landmine or corner, place your feet shoulder-width apart.
• Turn your palm inside out with one hand and hinge at the hips to grasp the barbell end.
• Put your chest up, stand tall, and brace your core while bending slightly forward. Maintain a straight back while using your glutes.
• At the peak, squeeze your chest while pushing the bar straight until your arm is fully stretched.
• Stay away from swinging the weight and concentrate on deliberate motions.
• Returning the bar to its initial position requires slow lowering.
• Before moving on to the next arm, complete the required repetitions with the first.

8. Low Cable Crossover

The Low Cable Crossover is a good exercise for isolating your chest that uses cables to keep your muscles taut. Because of this, it’s a valuable tool for increasing chest size and strength. Cable crossover is only possible at the gym and with the cable machine. It is also one of the best chest exercises for men.

How to do it:

• Set the machine’s pulleys to the lowest setting. With your hands pointing forward, grasp a handle with each hand.
• Step forward and place one foot in front of the other for stability. Maintain a straight back, bend your knees slightly, and lean forward by around thirty degrees.
• Start with slightly bent elbows and arms out to the sides, just below shoulder level.
• Squeeze your pecs as you gently pull your hands together before your chest, maintaining a slight bend in your elbows.
• After a brief pause at the height of the contraction, carefully raise your arms back to the beginning position.
• Throughout the exercise, pay attention to how your chest feels.

9. Plate Press Out

Exercises with weight plates that mainly target the inner chest muscles, with some engagement in the shoulders, forearms, traps, and triceps, include the “Plate Press Out” for the chest, also called the Plate Pinch or Svend Press. It’s a unique take on the conventional dumbbell press that may target particular areas with a different sensation. It is also one of the best chest exercises for men.

How to do it:

• Stand with your feet shoulder-width apart, your back straight, and your spine neutral.
• Hold each plate by its outside border, thumbs on top, and fingers below, with your backs to each other. Throughout the exercise, squeeze the plates together as firmly as you can.
• Bring the plates to your chest with your elbows bent 90 degrees and your forearms parallel to the floor. Keep your grasp firmly.
• Push the plates straight up and slightly outward as you imagine trying to press your hands even more together. Feel the inside muscles of your chest being squeezed.
• Do not overextend your elbows while extending your arms to their maximum length. Feel the peak contraction in your chest and hold at the top for a moment.
• Breathe in as you slowly return the plates to your chest. Retain your firm grasp and deliberate motion.
• Repeat as many times as you like, keeping your form.

10. Wide Grip Dips

The wide-grip dip is an effective bodyweight exercise that works your triceps, shoulders, and chest. Even though they’re not a stand-alone exercise, they can be a helpful addition to your chest training regimen, mainly if your goal is to target your lower pecs. It is also one of the best chest exercises for men.

How to do it:

• Take a slow, deliberate breath as you lower your body between the bars. Keep your elbows pointing slightly outward and close to your body when you bend them. Depending on how flexible and robust your shoulders are, try lowering yourself until your upper arms are parallel to the floor or nearly so. At the bottom, your chest muscles ought to be well stretched.
• Push through your chest muscles to return to the beginning posture while exhaling. Refrain from swinging your body or employing momentum.
• Make the required number of repetitions while keeping your form correct.

People Also Ask

What are the best chest exercises for men?

There are many chest workouts that men should perform. The following are a few of the top chest exercises:

1. Bench Press: This compound workout works the triceps, shoulders, and chest. It’s usually done on a flat, incline, or decline bench with a barbell or dumbbell.
2. Push-ups: Push-ups are a great bodyweight workout that targets the triceps, shoulders, and chest. Different chest parts can be worked on using variations such as decline push-ups, wide-grip push-ups, and narrow-grip push-ups.
3. Dumbbell Flyes: An isolation exercise designed to contract and extend the muscles in the chest. It is done while lying on a decline, incline, or flat bench with dumbbells.

Can chest exercises help me build a bigger chest?

Yes, you may gradually develop a larger, more defined chest by regularly training the chest muscles using a mix of compound and isolation workouts, healthy eating, and enough rest. Chest workouts for men also help them build heavy chest muscles, so you must perform them correctly.

What should I do if I plateau in my chest workout progress?

You see that your progress with chest exercises is standing still. Try switching up your training regimen, adjusting the number of sets and repetitions, introducing new or different exercises, increasing the intensity, or emphasizing recovery and nutrition more.

Conclusion

It also stresses the significance of perfect form, consistency, and growth to benefit from chest workouts. It also emphasizes the advantages of adding chest exercises for men to a comprehensive fitness program, such as better posture, bigger muscles, and enhanced appearance.

These chest exercises for men, also included in your training program, can assist you, regardless of experience level, in gradually building a bigger, stronger, and more defined chest. To encourage muscular growth and recovery, remember to eat good nutrition, get enough sleep, and listen to your body first. You can build a fantastic chest that showcases your hard work and devotion to fitness by sticking with your workout regimen and emphasizing quality over quantity.