February 20, 2023 3 min read
Having a strong chest is an important part of any man's overall fitness routine. A well-developed chest says a lot about your strength and overall health, and it can also be the centerpiece of your physique. In order to gain strength and muscle mass in your chest, you need to focus on a few key exercises that will help you achieve your goals.Shop The Collection: Weight Plates
The chest muscles are comprised of two main parts, the pectoralis major and the pectoralis minor. The pectoralis major is the larger part of the chest muscle, located in the upper chest area. The pectoralis minor is the smaller part of the chest muscle, located in the lower chest area.Shop The Gear: MAGMA Virgin Rubber 2-inch Olympic Grip Plates, from $2.99 USD
The barbell bench press is one of the most popular chest exercises for men, and it is a great way to target both the pectoralis major and minor. To do the barbell bench press, lie flat on a weight bench and hold a barbell with an overhand grip. Lower the barbell slowly until it touches your chest, then press it up until your arms are extended. Make sure to keep your back flat against the bench throughout the entire exercise.Shop The Collection: Barbells
This exercise can be done with either heavy or light weight, depending on your goals. For those looking to build muscle mass, using a heavier weight, with fewer repetitions, is recommended. For those looking to gain strength, using a lighter weight, with more repetitions, is recommended.Shop The Gear: COREFX Cerakote Olympic Barbell, $399.99 USD
The incline bench press is similar to the barbell bench press, but there are some key differences. With the incline bench press, your body is angled at an incline, which increases the difficulty of the exercise. This angle targets more of your upper chest muscles, making it a great exercise for targeting the pectoralis major.
To do the incline bench press, set the bench to an incline angle, and then lie down on the bench. Hold a barbell with an overhand grip, and then lower the barbell until it touches your chest. Press the barbell up until your arms are extended, and then repeat. As with the barbell bench press, this exercise can be done with either heavy or light weights, depending on your goals.
Dumbbell flyes are another great exercise for targeting the chest muscles. To do this exercise, lie flat on a weight bench and hold a pair of dumbbells with an overhand grip. Keep your arms slightly bent, and then lower the dumbbells out to your sides until they are parallel to the floor. Then, press the dumbbells up until your arms are extended, and then repeat. This exercise targets the pectoralis major and minor, and can be done with both heavy and light weights.
Push ups are a classic exercise for building strength and muscle mass in the chest. To do a push up, get into a plank position, with your hands on the ground and your feet together. Lower your body down until your chest nearly touches the ground, and then press back up until your arms are extended. Make sure to keep your core engaged throughout the entire exercise, and to keep your body in a straight line.
Push ups can be done with varying levels of difficulty, depending on your fitness level. Those who are just beginning should start with a modified version of the push up, such as doing them on their knees. As you get stronger, you can move onto doing regular push ups, and eventually, more advanced variations such as wide grip push ups or decline push ups.
Having a strong and muscular chest is an important part of any man’s overall fitness routine. Focus on the exercises mentioned above, such as the barbell bench press, incline bench press, dumbbell flyes, and push ups, to target both the pectoralis major and minor.
These exercises will help you build strength and muscle mass in your chest, and can be tailored to meet your specific goals. Remember to use good form and technique when performing these exercises, and to always focus on your breathing. With the right routine, you can achieve great results in no time!