Best Chest Workouts for Men Building Pecs

best chest workouts for men

Target Details for Chest Muscle Workout

Body Part: Chest

Target Muscle:  Pecs

Equipment: Dumbbells

Category: Exercise for men


Are you planning to start some chest exercises and muscle building exercises for the pecs? You don’t have to wonder and search anymore, we have done the work for you to bring you the 5 best chest workouts for men that can build your chest fast.

There are a number of exercises you can do to develop the chest. But in reality, you need to know the best and most effective exercises for building a muscular chest.

This list does not contain difficult exercises to do. It only focuses on the best mass building exercises. Each exercise will have a simple explanation and appropriate instructions for its exact performance. You can include these exercises in your regular schedule. And start your chest exercises with the help of these. You can try one of these exercises if your workouts are outdated, less effective or you want to apply new routines.

Knowing certain movements is an integral part of chest-building exercises. You can add different movements to develop a specific exercise program in your muscle building workout plans.

Chest Muscle Anatomy

The chest circumference or called pectoral is located in the frontal area of the chest, It is a large, fan-like muscle. It consists of four muscles that play a major role in building strength in the upper body, namely: the Pectoralis Major and Minor, the Serratus Anterior and finally the Subclavian.

Its main role is in adduction, flexion and internal rotation of the forearm bone.


Chest Anatomy


Benefits of Chest Workout

There are many benefits to chest-building exercises that target the upper body. Below I extract a list of the main benefits:

  • Strong pectoral muscles can improve your posture.
  • A strong chest improves the strength of your back muscles.
  • Strong chest muscles contribute to the overall strength of the upper body.
  • The chest muscles play a vital role in your ability to push a heavy object.
  • Strengthening the Deltoid and Triceps muscles.
  • You look smart and great in figure and you will have an overall attractive body, while performing regular chest workouts for men.


Safety Equipment

Before starting, it is advisable to wear Crossfit hand Grips to avoid any kind of damage or tearing of calluses and blisters on your hands, as you will be carrying heavy weights to bypass any injury.

Biceps-Safety-Grip Hand

Do you need to Warm up before Starting Chest Workouts?

Do the following routine before your chest-building workout. The movements will work the muscles in your shoulders, chest, arms, and back. Which helps to lift more weight and prevents you from getting injured. The exercises will take no more than 10-12 minutes.

  1. Close Grip Pushups: Lay on the floor on your stomach, raise your body by placing your palms on the floor and your arm straight, Put your hands close to each other. Your body is in a straight line starting from your head to your ankles, this will be the starting position.
    Begin the warm-up by lowering your body until your chest almost touches the floor, Make sure your elbow is at 45 degrees away from your trunk, then push yourself back up to the starting position. This is one reps, Repeat for 6-8 times.
  2. Wide-Hands Pushups: Similar to push-ups, just place your hands about twice the width of your shoulders. The close grip targets the mid-chest muscles, but the wider hands target the upper and lower layer chest muscles.
  3. Dumbbell Bent Arm Lateral Raise: Grab a pair of lightweight dumbbells and hold them at shoulder ​length with your palms facing each other. Bend your elbows to 90 degrees so that your forearms are parallel to the floor. Keeping your arms bent, raise your upper arms out to the sides until they are parallel to the floor.
    Pause this position, then return the movement to the starting position, by lower your arms, but keep elbow 90 degree. Do a routine of 1-2 sets of 15 reps.

Dumbbell Lateral Raise

To help you even more, I’ve added an extra exciting warm-up for Stretch Chest Muscles without equipment to get the maximum benefits of your workout to reduce tight muscles.


5 Best Chest Workouts for Men


1: Barbell Bench Press Exercise

(Equipment: Barbell Bench Press)

Chest exercise 1 Step 1 - Barbell Bench Press Workout

Chest exercise 1 Step 2 - Barbell Bench Press Workout

You can produce tremendous power just by lifting iron. In fact, a regular barbell bench allows you to exercise with hefty weights, easier than lifting heavier dumbbells. It is an easy to learn and know exercise as well. There are many bench press programs that you can rely on to improve your strength. Moreover, it is a great at-home chest muscle routine.

How to Perform workout?

  • Lie on a flat bench. Using a medium-width grip (slightly wider than shoulder-width), lift the bar off the rack and continue to hold it in a straight line above you with the arms locked. This will be your starting position.
  • Now, start lowering the bar gradually until it touches your middle chest.
  • Pause for a moment, then push the bar back to the starting position while inhaling. Focus on pushing the bar using your chest muscles. Bring your arms together and crush your chest into the contracted position while the barbell is on top, hold for a second and then slowly start lowering again.
  • Repeat the routine for the specified 4-5 reps of 2 sets.
  • When you complete each set, put the bar back on the rack.


Note: Begin chest exercises with heavy sets of lower repetition ranges. Continuing to change the width of the grip on the bar to hit all the layers of the chest muscles and get a full growth of the chest.

Safety Measurement

  • If you are a beginner in this exercise, it is preferable to get help from a friend, if it is not accessible, it is better to start with a light weight to avoid any issue or injury.
  • Be careful giving the barbell a chance to excessively float forward. You need a bar to contact to the center of your chest and not anywhere else on your body.
  • Try not to swing the load off your chest. You must be in complete control of your hand weight at all times.

2: Flat Bench Dumbbell Press

(Equipment: Flat BenchDumbbells)

Chest exercise 2 Step 1 - Flat Bench Dumbbell Press

Chest exercise 2 Step 2 - Flat Bench Dumbbell Press

Each side of your body should be carried out independently with dumbbells, You will stabilize your muscles in a better way. While controlling the dumbbells is a bit more difficult than the barbell, However, Dumbbells allow you to perform a wide range of motion using the bench press than barbell.

Flat dumbbells allow you to lift heavy weights and allow your elbows to move behind your torso. And these bench presses will be your best alternative if you are fed up of barbell bench presses.

Do dumbbell flats at the beginning of your chest workout for heavy sets of the lower repetition ranges. We do not suggest that you do dumbbell presses along with the barbell bench press. In fact, both movements are somewhat similar.

Electromyography (EMG) analysis established this similarity between both types of exercises. It did demonstrate that no specific difference in barbell bench press and dumbbell press with respect to muscle development.

  • Electromyography (EMG): An electro-diagnostic medical technique for evaluating and recording the electrical activity produced by skeletal muscles. It detects the electrical potential generated by your muscle cells.

How to Perform Workout?

  • Lie on an Workout Bench with a dumbbell in each hand and place it on each of your thighs. Your palms should be facing each other.
  • Then, with the help of your thighs, push your hands to raise the dumbbells and keep your fist to shoulder width. Adjust the direction of the sides of the dumbbell heads to be vertical to your torso.
  • While hands are shoulder width apart, start moving your wrists to the sides and away from your torso. The dumbbells should be pulled to the sides of the chest, making the angle of the upper and lower arms 90 degrees. Make sure to maintain complete control of the dumbbells reliably. This will be your initial position.
  • At this point, when you breathe out, use your chest to lift the dumbbells up, by fully extending your arms.
  • Repeat 6 to 8 times, in 3 sets. Take a 5 minute break between sets.

Safety Measurement

When you’re done, don’t drop the barbell by your side because this is unsafe for the rotator sleeve in your shoulders and anyone can be around you. Just lower the weights gradually and put them on the floor.


Another type of this activity is to do with the palms of the hands facing each other.

3: Low Incline Barbell Bench Press

(Equipment: Barbell, Flat Bench Press)

Chest exercise 3 - Low Incline Barbell Bench Press

Several benches have been customized with multi inclines to perform different exercises. In order to get a significant contribution from the chest to lift the weight, you need to go for a lower inclined bench if that is possible for you. So that it will hit the upper pecs without applying too much pressure on delts.

You can do this on low incline benches on a Smith machine using an adjustable bench, if you want to build mass from the top of your chest. Also, the analysis of the electromyogram suggests that you bring your fist a little closer, as this will hammer up your chest muscles significantly.

In your workout

First, most chest exercises start with the flat workout bench and then use the inclined bench. But it’s time to get rid of this bad habit, So, start with the inclines levels. You can lift more weight that puts a lot of weight and puts pressure on your upper chest muscles. Therefore, it will lead to greater development.

How to Perform workout?

  • Load the bar at a weight appropriate for you.
  • Set the bench back to be inclined at a 35-45 degree angle. Lie on the exercise bench, so your back on inclined side, and keep your feet flat on the floor.
  • Hold the bar at a grip distance slightly greater than shoulder width. Dismount the bar from the rack, keeping the load above your chest with your arms fully extended. This will be your starting position.
  • Then lower the bar straight down slowly with the arms contracted to 90 degrees to the sides. Pause this position for a second.
  • Now raise the bar by fully extending your arms. Keep control and don’t swing the bar. Your lats muscles should remain tight. Restore the bar to the starting position.
  • Repeat 4 to 6 times, in 3 sets.

4: Seated Machine Chest Press

(Equipment: Chest Press Machine Home Gym)

Chest exercise 4 - Seated Machine Chest Press

Free weight push-ups on a flat bench can be best, but a press machine will have more benefits. In this, you can reduce and slow down the number of repetitions on the device. You can do this in both eccentric and concentric phases.

Stack-loaded devices are also best for quick drop. EMG research shows that the machine press will use fewer deltoid heads (anterior, middle, and posterior) than free weight movements. It occurs due to a reduced demand for humeral stabilization. That Helps you target pecs.


In Your Workout:

The machines give you a great opportunity to push and pump your chest muscles with minimal help from your shoulders. It suits all people who want to build mass.

How to Perform Workout?

  • Select the appropriate weights for loading onto the machine.
  • Sit on the Chest Press Machine, and adjust the seat height so that the handles are at mid-chest level.
  • Hold the handles close to your chest, palms facing each others and raise your elbows so that the top of your arms are parallel to the floor. You will be in the starting position.
  • Now press the handles while contract your chest as you inhale. Pause for 1-2 seconds before returning to the starting position.
  • Repeat for 8-10 in two sets.


You can take advantage of weights (dumbbells and barbells) to do this activity on a regular bench. On the other hand, you can use a pulley machine as well.

5: Pec Deck Machine

(Equipment: Multi-Purpose Bench Machine )

Chest exercise 5 - Pec Deck Machine

Many trainees think that the chest flyes a little difficult with cables or dumbbells as the arms need to lock the position with slightly bent during the exercise. Fortunately, pec deck makes it simple because it allows you to workout in one pass.

Therefore, this exercise is a great movement teacher and you can do great pumps of the chest muscles while maintaining the balance of the body without being affected by any weight, even for heavy ones. EMG data show that the anterior Delt and the Pactoralis major are both statistically similar between the barbell bench press and the pecs deck.

This means that you will be working in different reps ranges for each exercise. So, you will get great chest activation by this machine.

How to use a Pec Deck Machine?

  • Sit on the Chest Fly Machine, and adjust the seat if necessary, to the correct height, so the handles centered in front of your chest.
  • Grasp the handles and begin to bend the arms at the sides of your body. This is the starting position.
  • Now contract the chest muscles by bringing the two handles together so they are centered in front of your chest.
  • Once the handles are almost touching each other, reverse the motion by returning to the starting position.
  • Repeat the exercise session for 8 to 10 times, for 3 sets.



Building chest muscles is a basic exercise routine among all men who are going to build muscle, as it provides great strength to the torso, provides great body shape and a beautiful feeling of a solid chest.

It is also easy to build these muscles, by performing the above exercises, but most importantly you have to maintain a steady rhythm to work on them, to reach your goals of building such great muscles.

Challenge enough to Boost your Body to Next Strength level!

There’s (lots) more! In the next article, you’ll tackle different Muscles workouts.

You will be pleased to see more muscle building results over time.


2 thoughts on “Best Chest Workouts for Men Building Pecs

  1. I love this website, everything is laid out so well that you leave nothing to chance for the novice. Great detail and explanations

    1. Thanks a lot.
      Actually i try very hard to post informative and every details so anyway can perform steps easily and understood why he is doing this routine.

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