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Chest Exercises for Men

Arjun Kulkarni Jul 28, 2020
Everyone likes a nice, bulky, and ripped chest. Here are some of the best chest exercises for men to help you stand up with your chest out.
A big, ripped chest is the pride of any man. Chest exercises for men aim at building the chest muscles. They provide a masculine look to male by widening the chest size. Following exercises may help men develop their chest muscles effectively.


Push ups is an old, well-known, and basic of chest exercises without weights. Anyone can do this exercise.
The push up can be the main part of the chest workout routine for beginners, or people who've been working out for a while can do push-ups as a warm-up. Push-ups can be done in 4 sets of 10-20 reps.


You have to hang from a bar, with hands not too wide apart and palms facing you. Using your chest and tricep muscles, you lift yourself up, till your chin goes over the bar.
This is not an easy exercise for beginners, but people who have been working out for some time should be able to do it. Do this exercise in 4 sets of 10-15 reps.

Machine/Dumbbell/Barbell Bench Press

In this exercise, you are supposed to lie on a flat bench with a dumbbell or a barbell, or on the bench press machine. You are supposed to hold the weights at a shoulder length distance, and press the weights up and lower them.
This exercise is a very basic exercise, and can be done by beginners as well. Beginners ought to use machines as they will learn the correct movement, and balancing is also easier. Do this exercise in 3 sets of 12-15 reps.

Incline Bench Press

For this, you need to lie on an incline bench with a dumbbell/barbell and perform the same movement which you do for normal bench presses.
The incline bench press particularly tones up your upper chest. This exercise can be done by beginners as well. Do this exercise in 3 sets of 12-15 reps.


The pec-dec machine is one which is a very simple exercise which can be done by everyone from beginners to professional body-builders.
All you have to do is go to the pec-dec machine, hold the bars with your hands, arms at the level of your shoulders and push the two bars towards each other. Do this exercise in 3 sets of 12-15 reps.

Dumbbell Flies

Here you have to lie on a flat bench with dumbbells. Position your arms straight from the shoulder. Now lift your arms and bring the dumbbells closer, and move back to the previous position.
You can do this exercise on an incline bench as well, which will be a good upper-chest workout. Do this exercise in 3 sets of 12-15 reps.

Decline Dumbbell Press

This is a tough exercise and should be done only in the presence of a qualified trainer because the chances of injury in this exercise are quite high. It is the normal bench press, but done on a decline bench. This exercise puts pressure on the lower chest. This exercise can be done in 3 sets of 12-15 reps.
Perform the aforementioned exercises under the guidance of an expert trainer to avoid injuries. With regular exercising, you will be able to notice the results soon.
Disclaimer: The information provided here is solely for educating the reader. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.