Best chest exercises for men
If you’re looking to grow your chest and want to get the most gains then here are the most effective chest workouts you can try. The most important rule of an exercise routine is to change it up so that your muscles don’t get accustomed to the same exercises all the time. Switch up your chest exercise routine by implementing new workouts every 2 weeks. Slow controlled movements seem to be the most effective way of training your chest according to a study published in The Journal of Physiology. The British Journal of Sports Medicine states that significant physiological improvements can be obtained with just six weeks of sequence training.
This might sound too simple but one of the best workouts to grow your chest overall is by doing pushups. This applies to both beginners and seasoned professionals. Pushups are also easy to do wherever you are. No need for any fancy workout equipment or gym memberships. Pushups help you grow every part of your chest as well as your shoulders.
Incline Bench Press
Incline bench press works the clavicular head of your chest. There are several ways to perform this chest exercise. For beginners, the best way would be to use a smith machine. This limits your movements and it is easier for beginners to learn to get the right form. Incline bench press with a barbell is more effective but requires you to have some experience so that you don’t injure your self. For those that are more advanced, the best incline chest exercise is the incline dumbell bench press. Using the dumbells are harder to control and helps you to develop more of the smaller muscles around your chest.
Cable fly’s are the best chest exercise to work the inner chest. Although this will require you to have a gym membership or equipment at home this chest exercise provides constant tension helping you build your chest muscles more effectively. If working out your chest is taking a toll on your joints then cable flys is a great chest workout you can do. In order to perform cable flys correctly, you need to set both pulleys to the same height. Ideally, chest height and stand in the center and secure the handles tightly. While keeping your back straight and core tight you’ll want to raise your arms out to your sides with your palms facing forward and walk a couple steps forward till you feel the tension on the cables. Then you should bend your elbows slightly and stand with one foot slightly in front of the other. Pull both cables toward each other at the same time and slowly go back to the starting position. Make sure not to let your elbows past your shoulder or you could injure yourself.
Decline Bench Press
If your looking for decline bench press exercises you can do from home or at the gym we have you covered. The decline bench press is an effective way to strengthen your lower chest muscles. The bench is set anywhere between 15 to 30 degrees on a decline. This activates your lower pectoral muscles and helps to improve the definition in your chest. This chest workout not only works at your lower pecs but also helps to define your triceps, biceps and shoulders as well.
Close-Grip Bench Press
The close grip bench press puts greater emphasis on the triceps but also helps build your chest muscles and shoulder muscles. To properly execute the close grip bench press you need to bring your hands closer together. The close grip bench press is one of the most effective chest workouts that target your triceps at the gym. When performing this exercise make sure to lay on your back and have your feet flat on the ground while holding the bar at chest length. You will want to make sure to keep your core tight and squeeze your shoulder blades together while raising and lowering the bar with slow controlled movements.