Let’s be honest. Who doesn’t want a well-defined, strong upper-body?
This is one of the main muscle groups that both men and women want to develop. Yet, only few people know the real struggle. Building a wider and stronger chest is not an easy task.
If your goal is to pump your pecs and have a bulky chest, then Monday, the National Chest Day, won’t be enough to achieve it. You must train your chest 2-3 times per week. It is proven that high frequency workouts are much more effective than the lower frequency “one time per week” workouts. But unless you do the exercises properly, even two or three times a week chest training won’t help you build a stronger, better looking upper-body.
Here’s the good news: In this post, I’ll do my best to help you understand the techniques behind the best chest exercises.
So, keep on reading to find out which are the best chest exercises for men. Even better, I’ve included some of the most common mistakes you must avoid and some tips that usually cost a lot.
Why isn’t my chest getting bigger?
Many people have difficulties building big chest and that means you are doing something wrong. There are 5 main mistakes.
- You are doing the exercises improperly
- You are not warming up.
- You are not going slow enough.
- You are not adding weight progressively.
- You are not resting enough
Don’t expect to build bigger chest if you’ve just recognized yourself in one of the above-mentioned mistakes.
“Ok. So, how am I supposed to build a bigger chest? “
You won’t believe how many times have I heard this question. It’s like a never-ending déjà vu.
If you want your chest to get bigger, you have to pump up your pecs with some muscle-building exercises. Yes, there are many different exercises out there. However, each exercise targets a specific muscle group. So, you have to be careful. Unless, of course, you want to end up with a huge chest and back, but small arms and shoulders. This surely isn’t your goal, right?
The following exercises are the most effective exercises for men. They will help you build a massive chest in no time.
- Barbell Bench Press
How to: Lie back on a barbell bench press station and place your hands just outside of the shoulder width. Ensure your feet are flat on the ground and your head against the bench. Take a deep breath and lift the bar from the rack. Hold it straight over you with your arms locked. Breath in and allow the bar to descend slowly by unlocking the elbows. Keep on lowering the bar until it touches your middle chest. Repeat this move.
This chest exercise works the: pectoralis major (Pecs), front deltoids, triceps brachii, biceps brachii, latissimus dorsi (Lats) and quadriceps.
Tip: Always use a spotter and master the technique of bench pressing before adding weight.
- Cable Crossover
How to: Stand with one foot forward and your feet about hip width apart. Bend your chest slightly forward with a cable handle in each hand. Make sure your elbows are slightly bent and your hand slightly above your shoulders. Inhale as you slowly bring your hands together in a wide arc motion until you feel a stretch on your chest. Exhale as you slowly return your arms to the starting position and repeat.
This chest exercise works the: Sternal and clavicular head of the pectoralis major, anterior deltoids, upper and forearm muscles, rectus abdominis, obliques and erector spinae muscles.
Tip: The only thing moving should be the shoulder joint. The arms and torso should remain stationary.
- Incline Dumbbell Bench Press
How to: Lie back on an incline bench set at 45-degree. Take a dumbbell in each hand. Place your feet flat on the floor. Ensure your arms are straight and your palms turned toward your feet. Breath out as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch. Inhale as you lower the dumbbells to a 90-degree angle on your elbows, barely past your back
This chest exercise works the: anterior deltoid, clavicular head of the pectoralis major and triceps brachii
Tip: Don’t allow your lower back to excessive arch or the lower body to move during the set.
- Incline Dumbbell Flye
How to: Take a dumbbell in each hand. Hold them and lie on an incline bench. Ensure your feet are firmly on the floor and your shoulders, back, head, and buttocks are pressed to the bench. Start with your arms extended directly above you. Make sure you keep a slight bend at the elbow while you slowly lower them out to the side.
Exhale and slowly press the dumbbells up. Don’t lock your elbows. Keep them straight. Breath in as you lower the dumbbells slowly in a wide arc until they level with your chest.
This chest exercise works the: clavicular and sternal head of pectoralis major, pectoralis minor, biceps brachii and anterior deltoids.
Tip: To get maximum contraction in the chest, squeeze the dumbbells together at the top.
Determine what you want to achieve because the number of reps and sets you do depends on your goal. Keep in mind that every person is unique. You have to find the right exercise combination that works best for you and your desired goal.
Give the above-mentioned exercises a try. They will undoubtedly help you shape your chest. Don’t forget to add weight progressively. After all, your goal is to get stronger and better. If you wanted to stay the same, you wouldn’t be reading this. So, what are you waiting for? Include these chest exercises in your workout routine and no doubt you will see amazing results within a month or two.