How to Do Power Chest Workout for Men

There are many chest workouts which you can perform one every day.  Chest exercise is not hard, but it focused on healthy chest mass building. You can slowly replace your routine workout with chest exercise. Understanding the best moves helps to build the best chest. There are certain moves which are helpful for strengthening your chest muscles. Unlike legs, most men wish to continue working on the chest, but it requires step by step progression of different workout which includes pulling over, press, and fly. The workout should be a combination of workout to get the most of pectoral recruitment. If you are doing the chest workout, then you don’t need to repeat it much. Make sure to follow the steps strictly and lift the weight as per your capacity.

Here are the power chest workouts for men.

Band Chest Fly

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Start band chest fly with a good warm-up. This move is slightly similar to cable fly, but you will have to use stretch bands to make it more convenient.

How to do it?

  • Hold your both hands to a stable base similar likes tower or power pack.
  • Take the bands ends in both hand and wrap around your palms.
  • Stand in a staggered position in the station middle.
  • Slightly bend and outstretch your arms.
  • Bend forward slightly at your hips and skip moving your back.
  • Stay in the same position and bring your hands together.
  • Slowly get back into original position by controlling the bands carefully.
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Reverse-Grip Dumbbell Press

The reverse grip dumbbell press workout helps to gain power in your upper chest. Doing it on slope press provide more benefits.

Do standard grip for extra work and then turn as if you are doing an Arnold press.

How to do it?

  • Take a dumbbell in both the hand individually and sit on an incline bench. Begin with weight holding in your hand which should face you and poses at your pecs.
  • Control your natural curve in the lower back and chest strong.
  • Push the dumbbell upward with both hands, pause for one moment upside.
  • Then take down the weight to your chest on three counts and stretch your chest.

Dead-Stop Pushup

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Push-ups are useful and effective compound exercise with many variations. This workout can be the best alternative when you are unable to go to your local gym.

It is not only the best way to push your core and pecs, but it is one of the practiced methods for building a perfect form of a push up. Starting from the floor makes you focus on strength without affecting other muscle groups to build in bad form.

Try focusing on movement’s subtleties to perform variations in other push up.

How to do it?

  • Lie down on your chest on the ground.
  • By keeping your hands outside of your armpits, position your toes for a push up.
  • Pose your feet together and compress your glutes by bending your abs.

Batwing Fly

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Focus more on the movement’s bottom to get the benefits of the batwing fly. Begin with light weight to exercise and develop strength gradually. Try to switch between neutral grips and overhand to change the movements up.

How to do it?

  • Take a dumbbell separately in each hand and sit on an incline bench.
  • Begin by holding weights in your both hands on your pecs which should be similar like preparing for a press.
  • Manage your chest power with a regular lower back arch.
  • By keeping your chest pose strong, straight your arm both the sides.
  • Stay in this pose for a minute by extended arms and stretch your muscles.

Half-Kneeling Chest Press

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Some knee workout helpful for gaining chest. The half kneeling chest press helps to strengthen your core when you are unable to balance. It provides the benefits by doing your exercise more realistic.

How to do it?

Kneel down with one leg ahead in front of the setup of a cable machine.

Hold the cable with the same side of the knee which is placed down on the ground.

Press the cable out in the front side of your chest by keeping your upper knee straight and core tight.

As you move, your arm, get back in the starting position.

Avoid moving with the cable by pressing your core and maintain your hips toward the floor.

Dumbbell Squeeze Press

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The dumbbell squeeze press makes you press the all weight together while doing chest press and put all stress on pectorals. This simple exercise helps to engage the whole motion range which is important for increasing muscle growth.

How to do it?

  • To do this workout lie down on a bench by holding dumbbells in your hands.
  • Keep your arm straight on your chest and let your palm face each other.
  • Try to squeeze together and let the weight touch as much as possible.
  • Maintain the squeeze all time and let the dumbbells contact each other.
  • Slowly take down the weights to your chest sides and push them back to start point.

Incline Dumbbell Bench Press

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Squeezing from incline dumbbell bench press helos calvicular bones of your chest and make your pecs extra pop.

How to do it?

  • Lie down on your back at 45-degree incline.
  • Above your chest hold a pair of dumbbells in your hand and keep your arms straight.
  • Carefully take down the dumbbells to your chest level and squeeze them back to start point.

Weighted Pushup

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Classic exercise with added weight makes your muscles to perform hard and slow down your rep range to build better muscles.

The pushup workout is basically for pectoral muscles, deltoids, and triceps.

This exercise is common during military training in the form of punishment. It is helpful for physical strength.

You can make this pushup workout more challenging by doing pushups with weight. It helps to increase your muscles.

How to do it?

  • Keep a weighted sandbag or weight vest on your upper back. You can also use weight plate to balance your upper back.
  • Keep your arms straight and hands wider than your shoulder size.
  • Bend your elbows and lower body until your chest touch to the ground.
  • Take a pause and push your body back upward.

Close-Grip Bench Press

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Use a barbell instead of dumbbells to lift more weight because barbells are more stable for this workout. It is the reason for which barbell presses help to grow more muscles and strengthen your chest.

You can use close grip by keeping your hands outside of your shoulder’s width. It helps to protect your shoulders strength.

This workout is a joint-friendly variation of barbell bench press which benefits shoulder problems and helps in pressing.

How to do it?

Hold a barbell above your breastbone with straight arms by using overhand grip which should be smaller than your shoulder width.

Carefully take down the bar and stay in position for one second and press up the bar.

Chest Squeeze Pushup

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During chest squeeze pushup you will require to squeeze dumbbells in your both hands while doing pushups. When squeezed, it creates stimulation in the chest muscle fibers.

How to do it?

  • Keep a pair of dumbbells in front of each other which should touch with handles in the parallel pose. Think of standard pushup position and take the dumbbell handle in each hand.
  • Align your body and arms in a straight line from head to ankles.
  • Put the force on weight for pressing together and drop your body till your chest come in contact with dumbbells.
  • To repeat the same keep pushing your back upward by maintaining squeeze with dumbbells together.

Cable Fly

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When you want to work on pecs muscles, then the press is the best thing to do. Add cable fly to your routine workout for pecs and a new stimulus front deltoid.

Using cable in his workout gives constant pressure during the whole movement.

How to do it?

  • Attach high pulley cables with low stirrup handles of crossover station.
  • Take handle in each hand and stand in unsteadily position in the middle of the station.
  • Keep your arms outstretched and slightly bend.
  • Carefully lead in front at your hips without moving your back.
  • Bring your hands together by staying in the position of bent arms and carefully back to the movement.

Decline Dumbbell Bench Press

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Kick start your chest workout routine with dumbbell bench press upside down. During this workout with a dumbbell, your lower part of the chest gets good stimulation. As compared to a barbell, dumbbell workout provides a balance between body’s sides. It also provides benefits to triceps and shoulders from decline dumbbell press.

How to do it?

  • Lie down on a decline bench by keeping your shins curved under your leg support.
  • Hold dumbbells in each hand which should be above your chest and keeps your arm straight.
  • Let your palm face your feet and keep the weights out of your shoulders.
  • Take down the dumbbells near your chest and take a pause then again press dumbbells back upward to starting point.

Archer Pushup

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According to Gaddour, archer pushup is the best workout for one arm pushup. It helps to grow your chest, abs, triceps, and shoulders. It helps you to learn how to stabilize your core muscles.

How to do it?

  • Begin as if you are doing pushup position by your left hand to direct your shoulder.
  • Fully stretch your right arm in an elevated position over to your side and keep your hand on a flat step or medicine ball.
  • Flex your left elbow for lowering down your chest down to the ground.
  • Make sure to put the body pressure on your left hand.
  • Once you bring your chest above the ground, push yourself upward back.
  • Do all reps on one side and change to another side later.

Chain or Band Barbell Bench Press

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Adding a band or chain to the closures of a barbell changes the volume as you progress through the distinctive stage of the lift.

Every chain link X measure of pounds and that poundage is something you’re really managing and lifting. As you move into the unconventional piece of the lift, bringing down the dumbbell to your chest, you’re decreasing the volume as there is a greater amount of the chain on the ground. When you weight up, you elevate more links of the chain upward it makes you lift more weight.

The bands also work similarly by using continues pressure on the bar.

How to do it?

  • Hang a chain on both ends of the anchor resistance bands or barbell to the bench on every end of the bar.
  • Begin without weight to get the unstable used bar.
  • Take the barbell and lie down on the bench.
  • Hold the bar over your sternum by using an over-hand grip behind your shoulder width and keep your arms straight.
  • Slowly take down the bar to the chest and push back to start point.

Plyometric Push up

The plyometric pushup is difficult pushup which spikes fast twitch in your chest muscles and helps in chest muscles growth.

How to do it?

  • By taking push up position, keep your hands out of your chest.
  • Keep your feet to shoulder width and align your body straight from head to heels and support your core.
  • Take your chest down to the ground and then push up with pressure to take your hands off the floor.
  • If possible for you than clap your hands before going back to start point.

Single-Arm Dumbbell Bench Press

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Single arm dumbbell bench press helps your chest like other bench variation. This workout is special because it locks your other side to prevent dumbbell from pulling you from the bench.

How to do it?

  • Lie with your back on the flat bench and hold a dumbbell in the right hand.
  • Hold the dumbbell directly on your chest until your arm becomes straight.
  • Carefully take down the dumbbell toward right side of the chest.
  • Take a pause and hold it back upward.
  • Do this workout both the sides individually.

Neck Bench Press

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Neck bench press workout is a variation of the bench which require a spotter for safety. This workout spikes upper chest and shoulder front which helps to fill your t-shirt similar like a barrel chest champion.

How to do it?

Take a spotter behind your and lie on the bench and hold a barbell on your neck.

Maintain your shoulder blades together and carefully take down the bar on your upper chest which should be above the lower neck and collarbone.

Take a pause and push it overhead.

Dumbbell Around the World

The dumbbell around the world workout helps to stimulate and growth of your chest by working in 360-degree motion.

How to do it?

  • Lie down on the bench and hold dumbbells in your hand which should face out of your hips.
  • Lift the dumbbells in a circular motion together from your hips from the top of your shoulder and side of your chest.
  • Repeat the same pattern and get back to start point out of your hips.

Suspended Pushup

Doing pushups on the ground much easier than the pushups with your hands during unstable suspension trainer which helps your core.

How to do it?

  • By grabbing TRX strap handles stretch your arms before your chest.
  • Keep your feet to your shoulder width, and your body should be 45 degrees parallel from the ground.
  • Align your body straight from heels to head.
  • Take down your chest from the ground until your hands are out of your shoulder.
  • Keep your head straight and elbows in as you lower.
  • Then support your core during the entire movement.

Standing One-Arm Landmine Press

Most forms of the chest press put stress on your shoulders but standing one arm landmine press support your chest and strengthen your shoulder mobility.

During this workout, your shoulder blade moves as your do chest press and reduce your joint strain.

While doing this working your core get locked to prevent your body from bending back which helps your abs to strengthen.

How to do it?

  • Place a barbell end in the corner to perform a unique exercise.
  • Hold the opposite barbell end with another arm.
  • Stand on your feet by keeping your shoulder width and bend your knees slightly to push the butt back.
  • Now bend your core and squeeze your arm straight upward.

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