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For men concerned about their physical appearance, chest exercises are a great place to start! The allure of the best chest exercises for men becomes immediately apparent when you stop to consider the reasons behind them. Your chest muscles are likely the first thing someone will notice about you since they are on the front of your body, near the top of your torso. Whether you're staring at your image in a mirror or the unsuspecting person you're trying to avoid at a party in a baggy t-shirt, your chest is always the focal point. Just started working out and looking for the best beginner-friendly chest workouts for men? You have arrived at the right place!
How to warm up for chest exercises for men
You should also vary your rep range, lifting tempo (the rate at which you lower and raise the weights), and target different areas of your chest (like the upper chest) before your favourite chest exercise. Mobility and stretching will simplify lifts and make workout sessions much safer, especially considering that beginners often get a gym-related injury. Most people agree that the greatest way to warm up before an exercise is with a dynamic warm-up. Stretching out your muscles and getting them ready to function under larger loads is the goal of these exercises, which include motions with a progressive range of motion that mirror the activity you're about to do.
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Best chest workout routine for men
Incline push-up
Why it works: To get the chest ready for work, this is a great warm-up to do. A dynamic warmup like this may help reduce the risk of injury during exercise. This exercise is also extremely beginner-friendly because it has low restrictions, making it suitable for preparing your muscles for an intense chest workout ahead.
How to do it:
- Place your palms on a surface at arm's length from the wall or a countertop to begin. To get a nearly 45-degree angle with the floor, walk your feet backwards.
- Maintain a neutral spine and a straight body as you get your chest close to the surface you are resting on.
- Put it down for a second and then get back to where you were.
- Ensure that the resistance is low enough to accomplish 20 repetitions without discomfort. You may make it easy by drawing near to your hands, and harder by drawing further away.
The traditional bench press
Why it works: In addition to strengthening your chest, one of the best ways to enhance your confidence is to become better at the bench press. The feeling of effortlessly pressing 45-pound plates after slipping beneath the bar is unparalleled. And there's nothing that will make you more respected in the lifting community than that. Not only does the flat bench barbell chest press target the inner chest, but it also works the whole chest, with help from the triceps and anterior deltoid muscles.
How to do it:
- Position yourself on the bench so that your eyes are exactly under the bar. As you lean back on the bench, keep your shoulder blades drawn down and your feet flat on the floor.
- With your hands facing forward and your knuckles pointed towards the ceiling, grasp the bar a little wider than shoulder width. Keep your elbows underneath your wrists.
- With your arms fully extended, press the bar up to remove it from the rack. Then, place it precisely over your mid-chest.
- With an inhale, bring the bar down to your chest (nipple line) while maintaining a 45-degree angle between your torso and elbows.
- Plant your heels firmly on the floor, explosively raise the bar, and then lock your arms at the top. While pushing, exhale.
Chest fly
Why it works: The chest fly is one of the most popular chest workouts because it teaches you how to build tension as you move.. Squeezing is the way to go, not flapping your arms like a bird to take flight, as the name implies. Because of this, you should not be surprised if you use less weight than you anticipated.
How to do it:
- Get on a flat bench and hold dumbbells with both hands.
- While maintaining your pinkies slightly bent inward, press the weights up over your chest so that they do not contact. On the bench, keep your body taut.
- Bring your arms down to your sides, bending slightly at the elbows. Limit yourself to the depth to which your shoulder mobility permits.
- Return the weight to its starting position by squeezing your shoulder blades; while doing so, be sure to concentrate on squeezing your chest at the top.
Bodyweight dip
Why it works: A popular exercise for developing triceps, the bodyweight dip on a straight bar allows you to change the focus from the triceps to the lower and mid-chest by gently flaring your elbows and bending your torso forward. Because of the stability and strength Due to the demands of this lower chest exercise, beginners should probably start with either the assisted dip machine or a resistance band. Lowering the weight makes the workout more challenging as you become better.
How to do it:
- Hold a straight bar at a height between your waist and chest, with your palms facing back, and your hands spaced shoulder-width apart.
- Reach the peak position by jumping or stepping up onto the bar with your arms outstretched. Keep your chest slightly behind the bar as you lean forward at a 30-45 degree angle.
- Focus on your chest by tensing your abs, crossing your knees behind you for stability, and letting your elbows flare outward (about 45-60°).
- Carefully lower yourself until you feel a strain in your pecs and your chest dips below the bar. Keep your body in a forward tilt through the motion.
- As you go back to the beginning position, compress your chest and push through the bar. If you want to keep your chest tight, don't lock your elbows completely.
T-Bend Glute Bridge Fly
Why it works: This exercise is effective because it combines elements of the bench fly and floor press, targeting the chest muscles while minimising unnecessary strain on the shoulders. Because you'll have to maintain a challenging posture, your glutes and abs will get a workout as well.
How to do it:
- Rest a pair of dumbbells on your lap while you sit on the edge of a weight bench with its front edge facing horizontally.
- Lift the weights by kicking them back, placing your shoulder blades on the bench, and pressing them up straight. To "set" your shoulders on the bench, press down on them with your hands. Squeeze your glutes and core to create a bridge position, and keep your feet firmly planted on the ground.
- Stretch your arms out to create a T shape, and then bring your elbows down to the bench. Concentrate on lowering for three or four seconds during the eccentric phase of the exercise.
- Return the weights to their starting positions by squeezing your chest.