Best Chest Workout For Men – Build A Huge Chest

0
28
best chest workout for men

The Best Chest Workout For Men Gets Real Results In No Time At All

The upper part of the chest is, by far, the most difficult area to develop of the entire chest. The middle and lower parts are easier to develop, because they are included in more exercises – such as the classic bench press or decline press . It is easier to strengthen with these exercises, because most of the fibers of the chest muscles are oriented in that direction.

There are far fewer muscle fibers in the chest that are directed towards the clavicle. And although these muscle fibers are involved in the abduction movement of the arm, it is the angle at which the arm returns to the body which is fixed in the upper chest .

Having a well-developed upper chest not only contributes to the fullness of the upper body, it also has functional benefits. Sufficient size and strength will contribute to greater strength in the barbell press and similar exercises.

The goal is to develop a bigger chest, but lifting weight without preparing your muscles for intense chest workouts will not give you results that you can start seeing in a short period.

Try this short warm-up routine before the heavy lifting of the best chest workout for men begins.

  • Exercise 1 – Regular push-ups with hands separated
  • Exercise 2 – Push-ups done a with neutral grip
  • Exercise 3 (if possible) – Decline push-ups to exercise your chest from all angles

Now for the real heavy lifting movements.

Exercise #1 Incline Cable Crossover

This is one of the most suitable exercises to target the upper chest muscles. Carrying out this exercise with cables instead of dumbbells provides a constant tension that is directly located in the upper chest hitting all those fibers.

This constant tension can’t be achieved with dumbbells which decrease downward force as your arms become straighter.

I recommend this exercise after you have done some barbell or dumbbell presses as it is less stressful for the central nervous system.

How to do this exercise:

  • Place a bench at a 45 degree angle.
  • Grab the cables at the bottom of two cable stations in an arc movement and make sure you feel a stretch in your chest.
  • Vary the position of the bench to exercise different angles of the upper chest.
  • Contract and maintain the muscles of the chest when the hands are together.

Exercise #2 Incline Dumbbell Bench Press

In my opinion, the best compound exercise to add mass to the upper chest is the incline dumbbell bench press.

Holding a slight pause at the bottom of the movement causes a greater number of muscle fibers in the upper chest to be recruited. You will have to use a lighter weight to take advantage of the benefits of this pause but the contraction of the muscle will be much greater.

I recommend doing this exercise during a workout with large volume and low to moderate weight, to get the most out of the exercise.

How to do this exercise:

  • Keep your palms facing each other, arms shoulder width apart – eyes facing the ceiling.
  • Exhale while you raise the weights upwards – keep control during all repetitions.
  • Take your time when lowering the weight.
  • Vary the angle of the bench to exercise different areas of the chest.

Exercise #3 Incline Bench Press

The incline bench press is also a good compound exercise to create mass for the upper chest. An advantage that a bar has over dumbbells is the increase in weight. The bar allows adding weights little by little, so your progress is more linear.

This makes it easier to increase the weight by 1.25kg on each side of the bar than it is to increase the weight of dumbbells by 2.5kg.

Although the bar allows for only a fixed range of motion and less abduction of the shoulder, by adding a pause when lowering the weight you’ll cause more muscle fibers of the upper chest to be used.

I recommend implementing this exercise during a large volume training and using low to moderate weight, to make the most of this exercise.

Tips for Training:

  • The bar must be placed at an angle of 30 degrees – the space between your hands must be the same as the width of your shoulders.
  • The position of the bar must be right in front of you using a firm grip to ensure a good starting position.
  • The bar must be lowered slowly until it reaches the upper chest and then pause.
  • Lift the bar using the muscles of your chest – fix the arms and push, getting the contraction.

Exercise #4 Machine Incline Bench Press

Performing bench presses in a machine allows a complete contraction of the upper chest. Because the machine is designed to focus only on the upper chest this makes it a great exercise. It can also be useful for dealing with injuries, particularly in the shoulders, if you can’t practice regular dumbbell or barbell bench presses.

The machine incline bench press also has less risk of errors in your posture. If you make a mistake during a repetition you can also stop the machine without fear of injury.

Again, I recommend doing this exercise as a complement to the barbell and dumbbell bench presses.

Training Tips:

  • Remember to adjust the height of the seat to ensure the level of the bar is close to your chest.
  • Rest your back firmly on the seat and contract the muscles of the chest.
  • Exhale while pushing the bar, holding the contraction when you stop.
  • Slowly return to the start position.

Exercise #5 T-Bar Press

Admittedly, the T-Bar press is not a very popular exercise, although it provides many benefits in relation to the progress of your upper chest development.

It can be done standing up which means that the whole chest is worked and it even improves the stability of the torso and strengthens the abdominal muscles. It can also be done using one arm at a time. Although not necessary, it can be used as a tool to focus on working more on both sides of the pectoral muscles.

It can also be easily incorporated into a cardiovascular circuit through rapid repetitions including adding a jump in the movement, or it can also be performed as a strength exercise or for hypertrophy using a lower weight.

How to do this exercise:

  • Keep your spine straight during the entire movement to prevent injuries.
  • Exhale while pushing the bar and inhale while you return to the starting position.

The Best Chest Workout For Men – Sample Routine

If your upper chest is under developed, I suggest you choose two of these exercises and perform one of them at the beginning of your chest training. If your chest is sufficiently developed but you want to continue increasing muscle mass then I suggest choosing only one exercise.

The ideal range of sets and reps would be as follows:

  • Incline cable crossover – 3 to 5 sets of 6 to 12 reps
  • Incline cable crossover – 3 to 5 sets of 6 to 12 reps
  • Incline cable crossover – 2 to 4 sets of 5 to 10 reps
  • Incline cable crossover – 2 to 4 sets of 5 to 10 reps
  • Incline cable crossover – 3 to 5 sets of 6 to 12 reps

For example, if you choose the incline dumbbell bench press followed by the incline cable crossover I would suggest choosing between incline dumbbell or barbell bench presses and perform this first since it requires more energy.

Once the upper chest muscles are slightly tired, the other exercises can be used to deplete your upper chest muscle fibers.

That sums up the best chest workout for men. If you’re looking to take your training to the next level and create the best physique possible, take a look at the workouts for each body part listed on this site.

LEAVE A REPLY

Please enter your comment!
Please enter your name here