30 Best Chest Exercises for Men: Strength and Muscle Size

The best chest exercise for men will focus on strengthening and increasing the pectoral muscle size. Chest exercise routines for men focus on various pushing movements, whether with weights or bodyweight. 

These exercises work several muscles, including the pectoralis major, pectoralis minor (pecs), triceps, and the anterior deltoid (front shoulder muscle). Adding the best chest workouts into your routine benefits your overall joint health, stabilizing your shoulders, improving posture, and can help you breathe deeper. 

The main advantage of proper chest exercises is to help improve posture, which can help with other exercises and increase pec strength. Focusing on proper posture and form can assist the weightlifter in working the chest muscles correctly. 

1. Push-Up

A push-up is one of the men’s most common and beneficial chest exercises. This chest exercise targets all the main muscles of the chest, including the pectorals, triceps, and anterior deltoids. 

Push Up 1
Push-Up

Performing a push-up doesn’t require any equipment. To perform a push-up, start with your feet shoulder-width apart in a plank position with your hands flat on the floor under your shoulders. 

Lower your body while holding the plank position by bending your elbows and bringing your chest to the floor but not touching it. Straighten your arms and return to the original plank position. 

Push-ups aren’t challenging for those with adequate arm strength. To achieve optimum results, start with 10 to 15 reps. Push-ups are a good exercise for men’s chest workouts because they work all the chest muscles simultaneously. 

2. Dumbbell Bench Press

A bench press is a staple for chest exercises. This exercise works the pectorals, anterior deltoids, and triceps. To perform this exercise, you’ll need a bench and a pair of dumbbells. 

To do a dumbbell bench press, you’ll lie down on the bench with your knees at a 90-degree angle. You’ll grab your dumbbells, hold them shoulder-width apart, and press up from your chest until your elbows lock. 

The most common mistake people make when doing a bench press is not having proper form. You need to keep your feet planted on the floor the whole time to avoid this mistake.

The difficulty level ranges from beginner to expert, depending on the weight you use. For reps, 3-5 is better for power, but 12-15 is better for stamina. Bench presses are a good exercise for men’s chest workouts because they focus on all the muscles and building strength. 

3. Cable Crossover

Cable crossovers are ideal for men looking to sculpt their pectoralis major muscles. The motion also works your shoulders and upper back muscles. The equipment you’ll need to perform the exercise is a cable station. 

To do a cable crossover, stand with your feet shoulder-width apart. Grasp the cable handles with your palms facing each other. Bring the cables to the center like you’re wrapping your arms around a tree. Release the cables and let them stretch your chest until they’re 180 degrees from one another. 

A common mistake when performing cable crossovers is moving too fast. To avoid this, proceed as slowly as possible to feel the tension. Overall, cable crossovers are easy to perform. The optimum reps for a cable crossover is 12. 

Cable crossovers are a good exercise for a chest workout because they allow you to burn out the chest muscles throughout the range of motion and take a lot of stress off vulnerable joints.

4. Barbell Bench Press

Barbell bench presses are a common chest exercise for men, and it involves working the pectoralis major, triceps, and front deltoid muscles. You’ll need a bench, barbell, rack, and weights to perform the exercise. 

To do a barbell bench press, lie on a flat bench with your feet on the floor and your knees at 90 degrees. Grip the barbell at shoulder width and lift the barbell to your chest before pressing it back to the ceiling. 

A common mistake with barbell bench presses is fully locking your elbows. This is poor form and can cause lowering the barbell to be more difficult than necessary. The level of difficulty of a barbell bench press is moderate. It can be more difficult the more weight you apply. 

The number of reps of a barbell bench press should be five sets of 3-5 reps or three sets of 12-15 reps. The barbell bench press is part of a good chest workout for men at the gym because, as a compound motion, it works many significant muscles.

5. Chest Dips

Chest dips are one of the best chest exercises for men who want to make their chest look more toned and increase stamina. This exercise works on the major pec muscles, lats, levator scapulae, teres, and rhomboid muscles. 

You’ll need your body and parallel bars to perform a chest dip. You’ll grasp the bars, hold yourself up as high as possible, bend your elbows and lean forward. You’ll sink your chest to the floor and then press back up. 

A common mistake with chest dips is leaning too far forward, emphasizing the arms and not the chest. The difficulty level of chest dips is hard because you have to be strong enough to lift your body weight. 

The number of chest dip reps will vary, but starting lower is better. You can use a spotter to help you work your reps up to the ideal number, 15. Chest dips are a good exercise for a male chest workout because they sculpt the center of the chest. 

6. Incline Dumbbell Fly

Incline dumbbell flys are building definition and fullness in the pectoralis major muscles. An incline dumbbell fly focuses on the top half of the pectoral muscles and a little bit of the front deltoid. Equipment required to perform an incline dumbbell fly includes a bench and dumbbells. 

The bench must be 30-34 degrees to perform an incline dumbbell fly. Hold the dumbbells in your palms with them facing each other. Press the weights straight up over your chest. Allow them to fall in an arc slowly while tucking your elbows back toward the floor. Bring your arms back up and tap the dumbbells together. 

The most common mistakes are using too much weight and failing to keep your core tight. These exercises are relatively easy to do, depending on the weight you choose, in sets of 12-15 reps.

Incline dumbbell flys are ideal for a men’s chest workout because they focus on the top half of the pectoralis muscles. 

7. Dumbbell Flys

Dumbbell flys are ideal for sculpting your inner chest. This exercise works the pectoralis major and minor and the serratus muscles. Equipment you’ll need for dumbbell flys include dumbbells and a bench. 

To perform regular dumbbell chest flys, start on a flat bench. Lay back with your palms facing each other, arms extended, and the dumbbells touching above your chest. Spread your arms with barely a bend in your elbows. Stretch your chest muscles until your arms are parallel to the floor, and bring the dumbbells back to the starting position. 

The common mistake is letting their elbows lock for too long at the top. The difficulty level of dumbbell flys is moderate, depending on your skill level. The optimum number of reps for dumbbell flys is 12-15 for lighter weights and 8-12 for heavier weights. 

Dumbbell flys are a good exercise for men’s chest workout because they work your inner chest without too much difficulty. 

8. Machine Bench Press

A machine bench press is a great option when working out at a gym. This exercise works the pectorals, anterior deltoids, and triceps like a traditional bench press. You’ll need to use a bench press machine to perform this chest workout. 

To perform a machine bench press, lay flat on the bench with your knees at 90 degrees and your feet on the floor. Set a solid base, and press the handles, stopping short of locking out your elbows. Slowly lower the weight and repeat. 

A common mistake people make while doing machine bench presses is using too much weight. These exercises are easier than a standard barbell bench press. 

The difficulty level of a machine bench press is easy. You should focus on doing sets of 8-15 reps. As a male, this is an ideal exercise for developing chest strength, especially when you don’t have a spotter for bench pressing.

9. Clap Push-Up

A clap push-up is a great chest exercise for me, who wants to up the difficulty of a traditional push-up. It works the same muscles as a push-up, the pecs, deltoids, arms, abdominals, and serratus. You don’t need any equipment for this chest workout. 

To perform a clap push-up, you’ll get into a plank position with your feet shoulder-width apart. Perform a regular push-up, but when you are at the top of the rep, clap your hands and catch yourself back in a plank position. 

A common mistake with a clap push-up is not holding the form correctly or taking too long to clap. The level of difficulty is moderate to hard. 

The optimum reps for this exercise are 10-15. As a male, this is an ideal exercise for working your overall strength in the upper body. 

10. Pike Push-Up

Pike push-ups are good exercises for a chest workout. As shoulder exercises help develop the accessory muscles you need for stronger chest presses, like your pecs, back, triceps, forearms, and deltoids. You don’t need any equipment to perform a pike push-up. 

To perform a pike push-up, set your feet shoulder-width apart and bend forward at your hips, placing your hands flat on the ground with your rear end up in the air. 

Your body should be in a triangle rather than a plank. Bend your elbows, lowering your head towards your hands, and press your weight back up. 

Common mistakes are not leaning forward enough and failing to maintain core stability. The difficulty level of this workout is expert. Optimal reps would be over 10, but doing 5-8 to start is a good idea. This is an ideal exercise for developing upper body strength as a male. 

11. Overhead Press

Overhead presses help develop your upper body strength. The primary muscles involved in the overhead press include the anterior deltoids, abdominals, triceps, and upper chest. You’ll need a bench and dumbbells to perform this exercise. 

To perform an overhead press, sit upright on a bench. Grasp weights at shoulder height, and press them up vertically. Bring the weights back down to your chest and repeat. 

A common mistake is bringing the weight too low. Stop at the top of your shoulders to avoid injury. The difficulty level of an overhead press is easy, but you can add weight or stand up for more difficulty. 

The optimum reps are 3-5 for power and 8-15 for stamina and sculpting. As a male, this is an ideal exercise for developing upper body strength and is an essential part of workouts for men’s chests. 

12. Guillotine Press

The guillotine press is a great chest exercise for men to sculpt the top of their pecs. The guillotine press targets muscles, including the pecs, especially the upper fibers, anterior deltoids, and triceps. 

The equipment needed for this exercise includes a bench, dumbbells, or barbells. To perform a guillotine press, set up like a standard bench press with your feet flat and knees at 90 degrees. Lower your weight to your clavicle and press upwards. 

The most common mistake when doing guillotine presses is the failure to use a spotter. The weight is over your neck, so safety must come first. The difficulty level of the guillotine press is hard because you’re lowering it to your neck, and it requires proper form and strength since it generally isolates the weakest parts of the muscles. 

Optimum reps for a guillotine press are 12-15 per set. Guillotine presses are a good exercise for a chest workout because they can help sculpt the top of the chest and round out your strength at a typically weak angle. 

13. Plate Press

A plate press is a good chest exercise for men that enjoy chest press variations. You need a weight plate and bench to do a plate press. The muscles involved in plate press include the pectoralis, triceps, serratus, and deltoids.

To perform a plate press, lay back on a bench. Instead of pressing with dumbbells or a barbell, you’ll grasp a weight plate. Bend your elbows and lower the weight to your chest with a tight core. Drive the weight up over your chest, stopping short of locking your elbows. 

A common mistake of a plate press is failing to have solid footing and stability. The difficulty level of a plate press is beginner to moderate, depending on the weight you choose. The optimum reps of a plate press as 12-15 and less if you choose a higher weight. 

Plate presses are suitable for a chest workout because they work like other chest presses, but your hand position works the muscle fibers differently.

14. Close-Grip Bench Press

Close-grip bench presses are ideal for those who want to focus on their chest and triceps. This exercise works all the pectoral muscles and triceps. The equipment you’ll need for this exercise includes a bench and weights. 

Close Grip Bench Press 1
Close-Grip Bench Press

To perform a close-grip bench press, lay back on a bench. Instead of grasping the bar at shoulder-width, place your hands closer together with your elbows at your sides. Tuck your elbows toward the floor, lowering the weight to your chest, and then drive it back up. 

The most common mistakes are using too much weight and failing to maintain good form. Your elbows must stay tucked to your sides to keep the weight on your triceps. The difficulty level of a close-grip bench press is easy. Ideally, you’ll strive for 3-5 reps for power and 8-15 for stamina.

Close-grip bench presses are a good exercise for men’s chest workouts to add variety to a regular bench press. 

15. Seated Arnold Press

A seated Arnold press is a good chest workout, similar to bench presses. The muscles involved when doing a seated Arnold press include the deltoids, pectoralis, and triceps. The equipment you’ll need are a bench and dumbbells. 

To perform a seated Arnold press, sit in a bench seat. Grasp dumbbells at shoulder height, with your elbows tucked against your stomach and your palms facing you. Lift the weights, twisting your wrists into a traditional grip and pressing the dumbbells. Reverse the twisting motion back to the starting position.

The most common mistakes of the seated Arnold press are twisting too quickly and using your momentum to cheat. The difficulty level of a seated Arnold press is moderate because they require shoulder strength too. The optimum number of reps is 8-12.

Seated Arnold presses are a good exercise for a chest workout because they help develop the deltoids, which contribute to chest lifts and help round out your upper body’s strength.

16. Reverse Grip Bench Press

A reverse grip bench press helps isolate the pectoral muscles. This exercise works the pectoralis major and minor muscles and the serratus. The equipment you’ll need for a reverse grip bench press is a bench and barbells or dumbbells. You can also use resistance bands. 

To perform a reverse grip bench press, start like you would a traditional bench press. Instead of an underhand grip, grab your weights with an overhand and press upwards without locking your elbows. 

The most common mistakes are using too much weight, failing to keep a solid base, or loosening your core. The difficulty level of a reverse grip bench press is easy. The optimum reps would be 3-5 for heavy weights and 12-15 for lighter ones. 

Reverse grip bench presses are a good exercise for a chest workout because they help to isolate the pecs.

17. Diamond Push-Up

Diamond push-ups are a common chest exercise for those who want to spice up their routine without traditional push-ups. This exercise focuses on working your pectoralis, deltoids, forearms, abdominals, triceps, and serratus. There’s no equipment required for this chest exercise. 

To perform a diamond push-up, get in a traditional push-up stance. Bring your hands together so that your pointer fingers and thumbs form a diamond. Bend your elbows to lower your chest to the floor like you would a traditional push-up, and bring yourself back up and repeat. 

The most common mistake is losing focus on a tight core and sticking your rear in the air. The difficulty level of a diamond push-up is easy to moderate, depending on your arm strength. The optimum reps would be 8-12, but for more experienced men, 12-15. 

Diamond push-ups are a good exercise for a chest workout because they help focus on the triceps, assisting them with other chest exercises.

18. Decline Bench Press

Decline bench presses are popular chest workouts for men. They focus on working the deltoids, pecs, and triceps. The types of equipment you’ll need for a decline bench press are a bench and a barbell. 

To perform a decline bench press, use an adjustable bench and put it into the decline position. Hold a barbell over your chest and lower it to your chest before driving it back up. 

Common mistakes with a decline bench press include locking elbows or using too much weight for your skill level. The difficulty level of a decline bench press is hard because of the emphasis on the lower chest and core. The optimum reps would be anywhere from 8-15. 

Decline bench presses are good for chest workouts because they help develop your overall chest and core strength.

19. Decline Push-Up

Decline push-ups are an excellent chest exercise to up the difficulty of a traditional push-up. This exercise works the deltoids, serratus, forearms, abs, pecs, and triceps. The equipment you’ll need is a bench or something to place your feet on. 

Get into a push-up position on the floor to perform a decline push-up. Put your toes onto the bench and your hands under your shoulders, and your plank is at a decline. From here, you’ll move like you would a traditional push-up.

The most common mistakes are not keeping a tight core or losing your plank position. The difficulty level of a decline push-up is hard because it requires more core strength. The optimum reps would be 12-15, but you can start lower if you need. 

Decline push-ups are a good exercise for a chest workout because they increase the difficulty of regular push-ups and focus on working the lower half of the chest. 

20. Incline Push-Up

Incline push-ups are an excellent push-up variation to incorporate into a chest routine. The muscles worked in this exercise are the triceps, pectoralis minor and major, serratus, and deltoids. You’ll need a bench or elevated object to perform an incline push-up.

Incline Push Up 1
Incline Push-Up

To perform an incline push-up, set your hands shoulder-width on the side of a flat bench. Step your feet back into a plank. Bend your elbows as you would for a standard push-up, bringing your chest to the bench and pressing yourself up.

Common mistakes with an incline push-up are losing your form and locking your elbows for too long. The level of difficulty is easy compared to other push-ups. The optimum reps for an incline push-up are 12-15. 

Incline push-ups are a good exercise for a chest workout because they offer an easier angle, allowing you to work your muscles when you can’t do a standard push-up.

21. Dumbbell Floor Press

Dumbbell floor presses are another press excellent for chest day. This exercise works the pectoralis, triceps, deltoids, serratus, and abs. The equipment you’ll need for a dumbbell floor press is a set of dumbbells. 

To perform a dumbbell floor press, lay flat on the floor with a dumbbell in each hand. Put your elbows on the floor, wrists up, and hold the dumbbells over your chest. Press them up in an arc, barely touching. Lower them to the floor back to the starting position. 

The most common mistake is using too much weight. The difficulty level is beginner to moderate, depending on how much weight you choose. The optimum reps would be 8-12. 

Dumbbell floor presses are ideal for a chest workout, and powerlifters use them to develop the accessory muscles.

22. Band Chest Fly

A band chest fly helps tone your chest muscles and increase stamina. The muscles involved in a band chest fly are the pectoral and serratus. The equipment you’ll need for this exercise includes an exercise band and somewhere to wrap the band around. 

To perform a band chest fly, hook your exercise band around a sturdy point at chest height and face away from it. Hold your band and stretch it out in front of your chest. Let the band open your arms. Drive the bands back forward like you’re hugging a tree. 

A common mistake when performing a band chest fly is allowing your biceps to do too much work. The difficulty level of this exercise is beginner since it’s resistance work rather than weightlifting. The optimum reps would be 12-15. 

Band chest flys are a good exercise for a chest workout because you need minimal equipment, which helps tone rather than strengthen.

23. Batwing Fly

Batwing flys are helpful chest exercises for shoulder stability. The muscles worked in this exercise include the pectoralis major and minor and deltoids. Equipment you’ll need includes an incline bench and dumbbells. 

To perform a batwing fly, lay on an incline bench. Hold the dumbbells with an overhand grip and your hands at your chest. Straighten your arms, and let the dumbbells arc to the side. Pause, and bend your elbows back to the starting position.

Common mistakes with batwing flys are using too much weight. The difficulty level is moderate, depending on the weights. The optimum reps would be 8-12.

Batwing flys are good exercises for a chest workout because they help stretch and strengthen some of the hidden, weaker muscles of the chest.

24. Stance-Change Kneeling Fly

Stance-change kneeling flys are good for isolating your chest muscles. The muscles worked in this exercise are the abs, pectorals, deltoids, and even your legs. The equipment needed includes a cable machine. 

To perform a stance-change kneeling fly, place your right knee on the ground and your left foot flat on the floor. Grasp the cable band in your right hand, and do a fly, pausing the rep at the maximum contraction point. You’ll switch sides after your set.

A common mistake of a stance-change kneeling fly is not pausing at the contraction point. The difficulty level is moderate to hard. The optimum reps would be 10-15 per side. 

Stance-changing kneeling flys are an ideal exercise for isolating your chest muscles in a sustained contraction.

25. Plyometric Push-Up

Plyometric push-ups work all your chest muscles and your arms. You don’t need any equipment to perform this chest exercise. 

To perform a plyometrics push-up, place your hands on the floor in a plank position. Lower yourself until your chest touches, then think about doing a row, cueing your back muscles to tighten and forcefully pushing yourself up, so your hands leave the floor. 

The most common mistake is not maintaining a tight plank position. The difficulty level of a plyometric push-up is moderate. The optimum reps would be 12-15. 

Plyometric push-ups are good exercises for a chest workout because they help train for explosive power. 

26. Incline Archer Push-Up

Incline archer push-ups work the entire upper body and core muscles. You don’t need any equipment to perform this exercise. 

To perform an incline archer push-up, get into position for an incline push-up. Lower your left shoulder to your left palm, stretching your right arm fully. Then, repeat on the right side to complete one rep. 

People commonly forget to extend their assisting arms and move their chest in a circle to cheat between reps. The difficulty level of this exercise is moderate. The optimum reps would be 10 per side. 

Incline archer push-ups are great shoulder exercises and can help you round out a chest workout routine and perfect balance.

27. Single-Arm Dumbbell Bench Press

Single-arm dumbbell bench presses are a great alternative to a traditional dumbbell bench press. It works your triceps, pecs, front delts, core muscles, and rotator cuff, one side at a time. You’ll need a bench and dumbbells. 

Get into a bench press position to perform a single-arm dumbbell bench press. Instead of using two dumbbells, use one. Make the normal pressing motion from your chest, and let your off arm hang to the side or rest on your stomach.

The most common mistakes are using either too much weight or not maintaining a tight core. The difficulty level is easy to moderate. The optimum reps would be 12-15 per side. 

The single-arm dumbbell bench press is a good chest exercise because it allows you to isolate one half of the body, correcting any imbalances.

28. Spider-Man Push-Up

Spider-man push-ups are beneficial for core and chest strength. This exercise works your shoulders, back, core, chest, arms, and serratus anterior. There’s no equipment needed. 

To perform a spider-man push-up, get into a push-up position. Lower yourself to the floor. As you reach the bottom, bring your right knee to your left elbow, mimicking a spider’s crawl. Press yourself back up to the top, and place your foot back on the floor in a standard position. 

The most common mistake is losing your plank and sagging. The level of difficulty is moderate to challenging. The optimum reps would be 12-15.  

Spider-man push-ups are fantastic for stabilizing your core and warming up the chest. 

29. Suspended Push-Up

Suspended push-ups are another variation of a push-up for men’s chests. It works your glutes, pectorals, arms, and shoulders. You’ll need overhead rings for this exercise. 

To perform a suspended push-up, place your hands in the rings and get into a push-up position. Lower your chest to the floor, extending past the range of motion for a traditional push-up.

Common mistakes are moving too fast and going too low. The level of difficulty is moderate to hard. The optimum number of reps would be 8-10. 

As a male, this is an ideal exercise for stretching the chest and strengthening it through the full range of motion.

30. Bear Plank Chest Press

Bear plank chest presses are good for lifting heavier weights. This exercise works all your chest muscles, deltoids, and biceps. You’ll need a bench and cables. 

To perform a bear plank chest press, start in a bear plank position with your toes on the floor, shins parallel to the ground, back straight, and your hands on the floor. Grasp a set of overhead cables and shift one arm back and untoward the ceiling. Press the handle back to the ground, keeping your shoulders, hips, and core tight and square. 

A common mistake is losing your stability and shifting side to side. The difficulty level is hard, and the optimum reps are 8-10. 

Bear plank chest presses are a good exercise for a chest workout because they are ideal for improving your overall strength.

What Are the Best Chest Workout Routines for Men?

Men’s best chest workout routines target all the muscles in the chest. This includes the pectoralis major, pectoralis minor, anterior deltoid, and triceps. 

Chest workouts that include a variety of push-ups, flys, presses, isometrics, and core stability are ideal. The best way to create a chest workout for men is to have a goal.

Focusing on heavy presses and then balancing other exercises throughout is key for those looking to have a larger chest. A sample of the best chest workout routine for a larger chest would include the following.

  • Barbell bench presses: Five sets with 3-5 reps per set. 
  • Dumbbell incline bench press: Five sets with 3-5 reps per set.
  • Cable crossover flys: Three sets with 12-15 reps per set. 

For men looking for a less powerful chest workout routine but still want to work these muscles, a routine could include the following. 

  • Decline push-ups: Five sets of 15 reps.
  • Batwing flys: Five sets of 12-15 reps. 
  • Clap push-ups: Three sets until exhaustion. 

What Are Some Chest Exercise Equipment for Men?

These are the best options for those looking into purchasing chest exercise equipment or learning about the different options at the gym. 

  • Dumbbells: These are perfect for symmetrical and lower-weight exercises. 
  • Barbells: They’re for symmetrical but higher-weight chest workouts. 
  • Benches: Adjustable benches help position the body to do a variety of presses. 
  • Exercise bands: They can provide resistance and muscle tone. 

What Are the Best Chest Exercises Males Can Do at Home?

The best chest exercises males can do at home are exercises that require little to no equipment. Body weight exercises are ideal, but if they have dumbbells, the list of chest workouts they can do at home will expand. These are the best chest exercises males can do at home. 

  • Push-ups (several variations): This simple exercise builds muscle and doesn’t require any special equipment. 
  • Floor presses: Men can use dumbbells or household items for weight, and there’s no need for a bench.  

How To Strengthen Chest Muscles for Males?

Men can strengthen their chest muscles by working their chest consistently. A strength routine will involve presses, push-ups, and flys. 

A strengthening chest routine should focus on several sets with reps ranging from 8-12 at a higher weight. Three-5 sets at a lower rep will help build power more than doing 12-15 reps with a lighter weight. 

What Is the Chest Muscle Anatomy of Males?

The chest muscle anatomy of males features two primary muscles. There’s the pectoralis major and pectoralis minor. The pectoralis major is larger than the pectoralis minor. The inventor of the stethoscope, Rene Laennec, mapped out the muscles.

The pectoralis major and minor wrap around the sternum from the clavicle to the midline and bicep. The trapezius muscle connects the shoulder to the chest, which is why you see many shoulder movements in chest exercises for men. 

Chest muscles work with the anterior deltoid on the shoulder muscle and the triceps at the back of the arm—the serratus anterior. To work the pectoralis muscles, using bench presses like Miguel Jagessar is shown to have the most significant impact on chest development. 

How Long Does It Take To Build Chest Muscles for Males?

Here are the factors determining how long it takes males to build chest muscle.

  • Age: Testosterone levels fall as men age, making it more challenging to build chest muscles. 
  • Daily Life: Finding time to stay consistent in the gym can delay building chest muscle if a man has a busy schedule. 
  • Workout Routine: Utilizing a variety of the best chest exercises can assist in building chest muscle faster so that men don’t plateau in the gym. 
  • Weight: Men who are overweight will take longer to see chest muscles develop as they have more fat to lose before the muscle definition becomes visible. 
  • Workout Intensity: Harder workouts yield results faster but tend to increase the risk of injury.
  • Other Factors: Previous injury, diet, and lifestyle can all affect how long it takes to build chest muscle.

How Do Chest Workouts for Men Change According to Age?

Chest workouts for men change according to age because they lose strength and muscle size. While no one can prevent the march of time, they can slow the process with regular exercise and chest workout routines. 

What Are the Differences Between Chest Exercise for Men and Women Anatomy?

The difference between chest exercises for men and women is their anatomy and how the chest is impacted. Research has shown that women actually have more endurance and recovery more quickly whereas men tend to be stronger and are able to develop more definition.

However, all chest exercises will work the chest, boy or girl. If you’re looking to target specific muscles, you’ll need to tailor your workout routine. Here is an example of different chest exercises for women and men, as well as which muscles they work. 

  • Chest presses: Best for pectoralis, tricep, and anterior deltoids. 
  • Push-up variations: Best for overall strength, stamina, and stability.
  • Chest flys: Best for sculpting the shape of the inner chest
  • Isometric exercises: Best for stability improvement

How To Classify Best Chest Exercises for Men?

You can classify the best chest exercises for men by their chest muscle(s), the equipment they need, and where they can be performed. Here are the classifications of chest exercises based on the muscles they work. 

  • Pecs
  • Deltoids
  • Triceps 

You can also classify chest exercises by the equipment you need. For example, you don’t need any equipment to do a push-up. For bench presses, you’ll need dumbbells and a bench, and for cable pulls, a cable machine. 

You can break down the exercises to where you can perform them. You can do many outside a gym as long as you have the equipment, but if you don’t have dumbbells, cable machines, or benches, you’ll only be able to do them at a gym. 

What Are Some Men’s Chest Muscle Workouts Before and After Example?

Some men’s chest muscle workouts before and after photos will look different from person to person. The difference will depend on what the chest looked like before starting chest exercises. 

Most men can see a visible change in their pec definition and then feel the difference in their strength. When looking at before and after photos, if the definition is minimal, continuing to work these muscles will allow more definition to appear later. 

It’s important not to base your progress on others’ before and after photos. Even if you cannot see the definition, you should be able to feel a difference in how strong your pec muscles are.

What Are the Best Chest Exercises for Saggy Man Boobs?

Since gravity and lack of testosterone can cause saggy chest tissue, utilizing the best chest exercises for this issue is critical to avoid and improve it. These are the best chest exercises for saggy man boobs. 

  • Incline Dumbbell Fly
  • Barbell Bench Press
  • Cable Crossover flys
  • Incline Dumbbell flys
  • Batwing flys

Do Chest Workouts Help Against Gynecomastia?

No, chest workouts cannot help against Gynecomastia. There is a link between Gynecomastia and hormonal changes, but this requires treating the underlying systemic disease that causes the condition. 

Athletic Insight

Athletic Insight Research

ABOUT THE AUTHORS

The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Our team members hold prestigious accolades within their discipline(s) of expertise, as well as nationally recognized certifications. These include; National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA-CPT), National Academy of Sports Medicine Certified Nutrition Coach (NASM-CNC), International Sports Sciences Association Nutritionist Certification.

Athletic Greens
Best Rated Product
Athletic Greens
Best Rated Product