The 4 Best Chest Workout for Men for Maximum Result

A well defined chest not only makes you attractive as a man, it is a blatant, in your face show of masculinity.

If you have been dreaming of having a chest like Chris Evans – Captain America, then this post is for you.

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A sculpted chest

 

To get such a chest, you must be dedicated to your goals and use the workout below faithfully.

Can a woman do this workout too?

Yes, of course.

Is there any side effect for women?

Yes, your chest will become more enhanced and this will give an appearance of bigger boobs.

Warning: This is not a workout you will do once and forget for 2 weeks then wonder why your chest is not huge and attracting the attention and compliments you expect. Consistency is the key.

 

# 1 Medium incline barbell bench press

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Incline barbell bench press

The medium incline bench press targets and works your upper chest. Make sure you get the best position for maximum effect by setting the bench at an angle of 30 – 40 degrees.

Load the weight that is challenging but not too much for you. Make sure a spotter is there to watch over you.

How to do it

Lay back on the bench and make sure your feet is firmly planted on the floor

Hold the barbell in an overhand grip that is a bit wider than shoulder width

Take the barbell off the rack and slowly lower it down to the top of your chest. The barbell should not touch your chest

Pause and slowly raise the barbell back to the staring position

That is one rep. Go for as many reps as instructed by your trainer

Always keep your elbows relaxed not locked

 

# 2 Incline bench dumbbell Flyes

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Incline bench dumbbell flye

Just like the barbell bench press, the dumbbell bench press works your chest. Your shoulder and triceps also get toned in the process.

Use an adjustable bench like the abdominal bench. Set it to an angle of 30-40 degrees.

How to do it

Lay on your back on the bench with a set of dumbbells

Plant your feet firmly on the floor

Hold the dumbbells with palms facing each other, close but not touching each other and bend your arms slightly.

Slowly lower the dumbbells out to your sides in a wide semi circle, still keeping your arms bent till they are level with your chest

Squeeze the chest muscle and slowly raise the dumbbells back up using the same wide and slow semi circle motion.

Do not pause or let the dumbbells touch at the top

Slowly lower the dumbbells back again as far as is comfortable for you to the starting position but not too close to your body

That is one rep

Do as many reps as instructed by your trainer

 

# 3 Multi gym – Pectoral (pec) deck

7.-Pec-Deck-Machine-Chest-Exercise-Alternatives
Forearm grip pec deck chest workout

 

The pectoral deck isolates your chest and gives it a good workout. You can sneak a peek and see the work going on in your chest

There are 2 variations of this exercise

Variation 1 – How to do it

Sit on the machine with a good posture. Your back should be flat on the seat

Place your forearm on the padded handle with your elbow at a 90 degree angle

Bring the handle together by squeezing your elbow and chest.

Pause and slowly return to the starting position, Making sure that your chest muscles are fully stretched out

That is one rep

Variation 2 – How to do it

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Pec deck hand grip chest workout

 

 

Hold the handles by your side

Your upper arms should be parallel to the floor

Exhale and gently push the handles to the middle as you squeeze your chest.

Pause and inhale as you slowly return back to the starting position.

Make sure that your chest is fully stretched out

That is one rep

Go for the number of reps as instructed by your trainer.

 

# 4 Single arm ball push up

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Single arm ball push up

 

The single arm push up does not only chisel your chest. It does more than that. Your shoulder and triceps also benefits from this workout. Did I mention that it increases balance and stability?

How to do it

Start in a pushup position.

Place one hand on a ball directly beneath your chest, making sure that the hand on the ball is centered and not rolling sideways

Place the other hand behind your lower back.

Keep a flat back and an engaged core

Straighten and spread your legs wide with your toes pointed in the ground.

Tuck your elbows close to the sides of your body and slowly lower your body until your chest nearly touches the ball

Pause and push yourself back to the starting position.

That is one rep

Go for the number of reps as instructed by your trainer

 

Variation 2 – The single arm box push up

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Single arm box push up

This is the same workout and will give you the same result. The only difference is that you are using a box instead of a ball

How to do it

Start in a pushup position.

Place one hand on a box directly beneath your chest, making sure that the hand on the box is centered

Place the other hand behind your lower back.

Keep a flat back and an engaged core

Straighten and spread your legs wide with your toes pointed in the ground.

Tuck your elbows close to the sides of your body and slowly lower your body until your chest nearly touches the box

Pause and push yourself back to the starting position.

 

Like all workouts, for you to get the chest of your dream, there has to be dedication and focus on your part. You have to be consistent. Getting fired up and giving your chest attention for 2 weeks and then taking 2 weeks off, before resuming with the workout will delay your result.

Use this workout with other exercises as instructed by your fitness trainer consistently at least 4 times in a week for maximum result. If you are a skinny guy, you can get more information by reading this post on  skinny guy guide to going macho.

Let me know how you get on by leaving your comments.

Author: Nkeoma DND Agu

Nkeoma DND Agu is a certified personal and corporate fitness trainer. She is also a nutrition coach. She holds certification with one of the highest certifying bodies in fitness and wellness in the US, NESTA. She helps individuals and companies to achieve weight loss, fitness and wellness goals to become healthier and more productive.

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