Having a chiseled, fit body is often a goal for a lot of men of all ages. From teens trying to get their first set of abs, to working adults looking for an impressive beach body, to retirees trying to stay in shape and remain healthy, having a good looking chest is an achievable goal for anybody, regardless of age. One of the best, and often most overlooked ways of achieving this is through chest exercises.
Chest exercises are perfect for men of all ages as they are relatively simple to do, easy on the joints, and can be done almost anywhere. What are the best chest exercises for men, and how can men use them to get fit? Read on to find out.
Overview of the Best Chest Exercises for Men
Exercising the chest is a great way to keep fit, and is even a good way to start off an exercise routine. With the right set of exercises, men can tone their chest, build muscle, and have a great looking maximum chest size they can feel proud of. The best chest exercises for men include variations of the push-up, the chest press, and vertical chest presses.
Benefits of Chest Exercises
Not only do chest exercises help build an impressive body, they also offer some other key benefits. Here are some of the most important ones:
• Improved Strength – Exercises such as push ups help to strengthen the arms, chest, and shoulders, giving you increased strength that can be used throughout your day and in other forms of exercise.
• Improved Posture – Push-ups help to improve posture and can help alleviate back pain.
• Improved Athletic Performance – By increasing your chest strength and range of motion, it can help you execute movements and sports techniques more smoothly, leading to improved performance.
• Increased Flexibility – Exercises such as chest presses can help improve flexibility in the chest, shoulders, and arms.
• Fat Loss – Chest exercises can help with overall fat loss, not just on the chest. They help to create energy demands, meaning you’ll burn more calories and reduce body fat percentage.
• Mental Benefits – Exercising the chest can also help improve your mood and mental state, as the hormones created during the exercise are thought to promote feelings of happiness and well-being.
Anatomy of the Chest
When it comes to understanding chest exercises and the muscles used, it’s important to understand the anatomy of the chest. The chest consists of two major muscles, these are:
• Pectorals – These are the major muscles of the chest, and consist of the pectoralis major and the pectoralis minor. They are responsible for all chest-related movements and aiding in overall force production.
• Deltoids – These are the muscles that sit above the chest and allow you to move your arms in different directions.
• Serratus Anterior – This is the thin muscle that covers the chest, and is responsible for aiding in upward motion when the arms are extended.
• Triceps – Located at the back of the arm, these muscles help with pushing movements making them important for chest exercises.
Best Chest Exercises for Men
Now that you understand the anatomy of the chest and the benefits of chest exercises, let’s take a look at the best chest exercises for men.
- Push Ups
Push ups are a fantastic all-over chest exercise, and can be easily modified for all levels of fitness. Here’s how to do a push up:
• Start by lying flat on the floor, with your hands underneath your shoulders and feet together.
• Push your body up off the floor, keeping your core tight and squeezing your chest at the top of the motion.
• Lower your body back down until your chest is just above the floor, repeating for the desired amount of repetitions.
- Chest Press
The chest press is a great exercise for focusing on the pectoral muscles and the shoulders. Here’s how to do one:
• Start by lying on a bench or exercise mat, with your feet on the ground and your knees bent.
• Grip a pair of dumbbells or barbells in each hand, and hold them just above your chest.
• Push the weights upwards, keeping your elbows in line with your shoulders and squeezing your chest at the top of the motion.
• Lower the weights back to the starting position, and repeat for the desired amount of repetitions.
- Incline Chest Press
This variation of the chest press is great for targeting different areas of the chest and giving a new challenge. Here’s how to do it:
• Set an adjustable bench to an incline, to help you target different areas of the chest.
• Grip a pair of weights in each hand, and hold them just above your chest.
• Push the weights upwards, keeping your elbows in line with your shoulders.
• Lower the weights back to the starting position, and repeat for the desired amount of reps.
- Flys
Flys are a great isolation exercise for the chest, and can be used to target the deeper muscles. Here’s how to do them:
• Lie on your back on a bench or floor, and grip a pair of dumbbells in each hand.
• Bring the weights up over your chest, and keep your elbows just barely bent.
• Spread the weights outwards, keeping the tension in your chest and squeezing at the top of the motion.
• Slowly lower the weights back down, and repeat for the desired amount of repetitions.
- Horizontal Chest Press
This variation of the chest press helps to hit all areas of the chest. Here’s how to do one:
• Set an adjustable bench to a flat position.
• Grip a pair of weights in each hand, and hold them just above your chest.
• Push the weights upwards, keeping your elbows in line with your shoulders.
• Lower the weights back to the starting position, and repeat for the desired amount of reps.
- Vertical Chest Press
This exercise is perfect for targeting the upper chest muscles. Here’s how to do it:
• Set an adjustable bench to a steep incline.
• Grip a pair of weights in each hand, and hold them just above your chest.
• Push the weights upwards, keeping your elbows in line with your shoulders.
• Lower the weights back to the starting position, and repeat for the desired amount of reps.
Tips for Performing Chest Exercises
Now you know some of the best chest exercises for men, here are some tips to help you get the best out of them:
• Focus on Good Form – When it comes to chest exercises, good form is key. Make sure to keep your elbows in line with your shoulders and keep your core tight.
• Mix It Up – It’s important to vary the exercises that you are doing, as it helps keep them engaging and keeps the body from adapting too easily.
• Don’t Go Too Heavy – When it comes to chest exercises, it’s important not to go too heavy. Doing so can increase the chance of injury, so make sure to start light and gradually increase the weight.
• Don’t Neglect Other Muscle Groups – It’s important to focus on other muscle groups too – too much chest work can imbalance the body. Aim for a good mix between exercises for chest and other parts of the body.
• Stay Hydrated – Staying hydrated is very important when it comes to exercising the chest and any other muscle group. It helps keep the body functioning optimally and helps prevent injury.
Chest exercises are a great way for men of all ages to improve strength, fitness, and overall body composition. With a good selection of chest exercises, men can tone their chest, build muscle, and have an impressive maximum chest size to be proud of. The best chest exercises for men include variations of the push-up, the chest press, and vertical chest press. With correct technique, good form, and a balanced exercise routine, anyone can work towards having a strong and chiseled chest.
