8 Best Chest Workout For Men


Chest Workout For Men

Everyone is desperate to get a strong and muscular chest. That’s why you go to the gym and work hard, so that you can make a strong and muscular chest.

 But you make some such mistakes during your workout. Due to which your muscles are not able to develop and you do not get to see the results.

Fitness experts Fitkill team says that if you exercise well and follow a neat and clean diet. So your chest can grow up to 4 inches in 2 months.

Therefore, today we will tell you 8 Best Chest Workout For Men through this article. By following which you can make an attractive and beautiful chest.

Before we start, let us know about the basic muscles of the chest.

Anatomy Of Chest Muscles For Chest Workout For Men

Anatomy Of Chest Muscles For Chest Workout For Men

Anatomy Of Chest Muscles For Chest Workout For Men

Chest muscles are called pectoralis muscles. Which we also call packs.

These muscles are the largest muscles of the chest.

Chest has 2 heads

Clavicular Head – This is the uppermost muscles of the chest.

Sternal Head – This is the middle and lower muscles of the chest.

 

Top 8 Best Chest Workout For Men

Most people have seen that they like to apply only and only three types of exercises for chest workout.

InclineBenchPress

FlatBenchPress

DeclineBenchPress

But if seen, there are many exercises for the chest that you can do.

 

Warm-Up For Chest Workout For Men

Before doing any kind of physical activity, we should warm up the body.

Because by warming up, your body adapts to apply heavy weights to that muscle.

Just as nutrition is needed for the growth of the body. Similarly, for the activation of our muscles, warm-up is required.

Warm-up is usually done to avoid injury. So that we can avoid any accident.

 

There are many ways to warm up the body, which you can do before exercise. like –

  • Jogging
  • Pushups
  • Stretching
  • Skipping a rope
  1. Jogging – Before doing the main exercise, you should do light jogging for 3 to 5 minutes. So that your muscles adapt to perform the main exercise.

 

  1. Pushups – Before doing chest exercises, start applying sets of pushups so that your body can warm up before doing the main exercise and you can avoid injury.

If you do not know the right way to apply pushups, then you can learn to do pushups by reading our home chest workout for men & women

In this article, we have told about 5 such exercises at home that you can apply for overall chest growth.

  1. Stretching – Stretching the body can protect it from injuries. In this, the body has to be stretched completely, such as moving the hands, putting the head on the knees, fully stretching the legs, moving the head left and right and up and down.

 

  1. Jumping rope – The body is also heated by skipping, skipping gives many benefits to our body. For example, it improves the heartbeat, due to which the heart pumps blood quickly in the body. This improves balance and coordination in the body.

Top 8 Best Chest Workout For Men

Workout For Middle Chest

First of all, choose the exercise in which we can lift the most weight.

1. Barbell Bench Press

Barbell Bench Press - 8 Best Chest Workout For Men

Our first exercise is the barbell bench press. With this exercise, you can target the overall chest. The specialty of this exercise is that it helps in progressively overloading every time. That is, through this exercise, you can lift maximum weight. That’s why include the barbell bench press first in your routine.

How to do :-

  • While performing this exercise, keep in mind that more and more mind should be maintained by making muscle connections. That is, feel maximum pressure on the chest.
  • Keep the grip of the hands according to the width of your shoulder.
  • Take the road slowly downwards and slowly upwards.

2.Dumbbells Bench Press – (Additional)
Dumbbell Bench Press - 8 Best Chest Workout For Men

Those people who cannot make mind muscle connection in Barbell Bench Press, then they should include Dumbbell Bench Press in their exercise.

How to do :-

  • While performing this exercise, keep your position exactly right, so that you can execute the techniques well.
  • Keep in mind that your lower back should be slightly raised.

 

3. Flat Dumbbells Fly –
Flat Dumbbell Fly - 8 Best Chest Workout For Men

My third exercise is the flat dumbbell fly.

This exercise makes the overall chest thick and helps in giving a rounded shape to the chest.

How to do :-

  • While performing this exercise, keep the position and posture in mind.
  • Keep the feet on the ground.
  • Keep a slight tilt in the hands, then continue the exercise.

Workout For Upper Chest –

Incline Bench Angle – 30 degree or 45 degree
Incline Bench Angle – 30 degree or 45 degree

  1. Incline Dumbbells Press –
    Incline Dumbbells Press – 8 Best Chest Workout For Men

The first exercise to target the upper chest is the Incline Dumbbell Press. This is a compound exercise and this exercise is considered an effective exercise for growing the upper chest.

How to do :-

  • When performing this exercise, be careful not to lock your elbows. If you lock the elbows, then you can also include triceps in it.
  • Use light weights at the start.
  1. Incline Crucifix Flys –

Our second exercise for the upper chest is the Incline Crucifix Fly. Very few people do this exercise, but this exercise is effective for making the upper chest thick. If you want to make your chest thick, then include it in your exercise.

How to do :-

  • To perform this exercise, you have to maintain the position like the dumbbell fly but with a slight difference that you have to keep your wrist straight as shown in the image above.
  • Use light weight in this exercise, later you can use heavy weight according to you.
  1. Incline Barbell Press
    Incline Barbell Press - 8 Best Chest Workout For Men

Our third exercise is the Incline Barbell Press. This exercise is a very effective exercise, through this exercise you can grow the upper chest very quickly.

How to do :-

  • While performing this exercise, keep in mind that the width of the shoulder should be accorded with the grip.
  • Creating a wider grip increases your chances of getting a shoulder injury.

 

Workout For Lower Chest –

  1. Weighted Dips –
    Weighted Dips - 8 Best Chest Workout For Men

Our first exercise for the lower chest is handle dips. This exercise is very good and effective.

How to do :-

  • While performing this exercise, keep in mind that your wrist is stable.
  • Perform this exercise by bending the legs and making a stable body.
  1. Dumbbell Pull-Over
    Dumbbell Pull-Over - 8 Best Chest Workout For Men

Another exercise for our lower chest is the Dumbbell Pull-Over. This exercise opens up the ribcage of the chest and gives an attractive look.

How to do :-

  • While performing this exercise, keep in mind to keep the grip of your hands narrow.
  • Keep the elbows straight.
  1. Cable Cross Fly –
    Cable Cross Fly - 8 Best Chest Workout For Men

The third and last exercise for the lower chest is the cable cross fly.

How to do :-

  • While performing this exercise, keep in mind that do not use heavy weight in the beginning, start the exercise with light weight.
  • Contract and stretch the chest muscles as much as possible.

 


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