After biceps, it is your pectoral muscles that are ideal for showing off. Thus, having a large and strong chest always helps. Chest muscles are huge, and therefore chest exercise routines for men can be tough. A lot of bodybuilders merely rely on bench pressing to enhance the strength of pectoral muscles. However, incorporating a variety of routines in your workout can help quite a bit.
– Seated Chest Press
This routine is similar to lying down bench press. The only difference is that you are seated with the machine. The movements are similar to bench pressing. However, the movements are controlled since a machine is involved. This routine focuses on your pectoral muscles and is quite easy to do. All you need to do is grab the handles of the machine and push it in a controlled way. Make sure that you do not lock your elbows at the end of the extension. Three sets with ten reps are more than enough.
– Cable Crossovers (Low or High Cables)
Put one foot forward to balance yourself while standing. Grip the handles of the cable and push your hands such that the hands are brought closer together. Take your arms and hands back to their starting position slowly. This is one of the most effective routines for pectoral muscles as it puts significant stress on chest muscles. High cables work well for lower chest while low cables are excellent for the inner chest. Around two sets comprising of 10 to 12 reps of this routine should be enough.
– Declined and Inclined Flyes
This routine is excellent for upper pectorals. For this, you need to shift the beck to around 45-degree angle. Two dumbbells should be on your side as you lie on the bench and your elbows should be bent at approximately 90 degrees. Three sets of 10 reps should work well for you.
– Bench Press (Wide and Close Grip)
This is among highly popular chest exercise routines for men. Your hands should be far apart from each other as you grab the barbell for a wide grip. This works well for your lower chest. If you want to focus more on your inner pectorals and triceps, it is advisable to do close grip exercises wherein your hands will be close together.
Your lower chest is benefited significantly when you perform dips with your elbows. Inner pectorals are emphasized more when dips are done with elbows tucked in.
There are a lot of other exercise routines. We have outlined some of the best chest exercises for men. It is advisable to attempt three to four types of routines daily if you are working on your pectorals. Ensure that there is a resting period at least 30 seconds or at the most two minutes between each set. Don’t forget to let your pectoral muscles rest for two days after the whole workout to make sure that you do not end up overexerting yourself.