10 Chest Exercises for Men That Build Muscle

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What Muscles Should You Target?

  • The pectoralis major, makes up the majority of your muscle mass on your chest. The pectoralis major is fan-shaped and very large.
  • The pectoralis minor, lies beneath the pectoralis major. These minor muscles pull your shoulders forward and down and are still quite important.
  • The serratus anterior. This muscle is located on either side of your chest wall. The serratus anterior is important whenever you lift weights over your head.

Dumbbell Squeeze Press

  • Lie flat on a lifting bench while holding a dumbbell in each hand
  • Begin with your arms held straight and directly over you
  • Then bend your arms and lower them to either side of your body until the dumbbells are just above your chest
  • Pause, then lift your arms and repeat

Incline Dumbbell Bench Press

  • Lie on an incline bench set at a 45-degree angle.
  • Lift your dumbbell weights over your chest with your palms facing up and away.
  • Slowly lower one of your weights down, then push it up and squeeze your chest muscles at the top of the movement for optimal activation.
  • Repeat the movement with the other dumbbell.
  • Then repeat with the first dumbbell, and so on.

Incline Barbell Bench Press

  • Lie flat on a workout bench set to an incline angle.
  • Then lift a barbell to your shoulder height with your palms facing away from your chest.
  • Breathe out and push up with both arms.
  • Lock your arms and squeeze your chest, then return to the start position.

Cable Fly

  • Attach a pair of stirrup handles to the highest setting of your gym’s cable crossover machine.
  • Pick up one stirrup handle per hand and make sure your arms are outstretched at a slightly bent angle.
  • Put one foot a little forward with both feet shoulder-width apart, then brace your core with a slight bend in your knees.
  • Pull the stirrup handles down and across your body in front of your chest, then return to the starting position with control (i.e., don’t let the handles snap back).

Decline Push-Up

  • Put your feet on a flat bench with your hands planted right in front of you.
  • Lower your body down until your chest almost hits the floor.
  • Push your body back to the starting position and squeeze your chest muscles.
  • Take a brief pause, then repeat.

Close-Grip Barbell Bench Press

  • To begin, put your hands just inside shoulder-width on the barbell.
  • Lie flat on a bench and hold the barbell with a narrow and overhand grip.
  • Breathe in and lower your bar until it barely touches the middle of your chest.
  • Push the bar back up to the starting position and breathe out for explosive movement.
  • Try to push the bar by using your chest muscles as much as possible.

Staggered Push-Up

  • Start with a standard push-up position. However, make sure that your hands are slightly staggered relative to each other. Most start with their right hand a little further forward than their left hand.
  • Lower your body until your chest is 1 inch from the ground, with your back straight, as you would with a standard push-up.
  • Push yourself up explosively.
  • Pull your hands off the floor and swap their positions, so the left hand is in front.
  • Repeat the push of motion until your reps are complete.

Clap Push-Up

  • Start with a standard push-up position and place your hands just outside your chest. Your feet should be shoulder-width apart, and your body should be a straight line from your head down to your heels.
  • Brace your core and lower your chest to just above the floor.
  • Push up explosively. You need to drive a lot of power into your arms so that your hands come off the floor.
  • Clap your hands at the top of the movement, then brace yourself as your body comes back down.
  • Repeat until your set is complete.

Chest Dip

  • Start by grabbing the parallel bars of a dip station at your gym.
  • Make sure that your palms face inward, and your arms are held completely straight.
  • Lower yourself until your elbows are at 90-degree angles. Keep your elbows tucked against your body throughout the movement so that they don’t flare outward.
  • Push yourself back to the top until your arms are straight again, then lower yourself with control.

Summary

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