Chest Workouts For Men: 6 Exercises For The Beginner

They might not be easy, but they’re effective for sure!
chest workouts for beginners

Having a well-built chest is one of the few things most men yearn for. Even though summer is soon coming to an end, aiming for the perfect shirtless body is never a bad idea! A muscular chest instantly ensures that all your clothes fit better. Have you been researching chest workouts for men but are not sure where to begin? We spoke to Rishab Singhal, Fitness Manager at FitNest Prime Gym, Vasant Kunj and Personal Trainer and came up with 6 chest workouts for men who are just starting out.

1. Push-Ups

How To Do It

Start with your hands directly underneath your shoulders and your arms straight.

  • Keep your hips in line with your shoulders.

  • Without your hips touching the floor, lower as close to the floor as possible.

  • Pro Tip: Don’t stick your butt out and flare your elbows a little to target your chest. Push-ups build a strong foundation and are key to master for all beginners!  




    2. Barbell Bench Press

    How To Do It

    • Make sure the barbell has light or no weight at all.

    • Position the bench in a way so it sits right below the bar.

    • With your legs resting on either side of the floor, lie down in the bench.

    • Hold the bar just a little more than shoulder-width apart.

    • While keeping your hands directly under your shoulders, pull the bar down.

    Pro Tip: Inhale as you pull the bar and then exhale while pushing the bar up. Keep your neck neutral and ensure that the bar follows a straight path.

    3. Cable Chest Press

    How To Do It

    • Position the cables at the chest level.

    • Stand in a way so you’re facing away from the machine.

    • Pull the handles close to your chest and step into a split stance.

    • Once you’ve taken the stance, face your palms towards each other and then press the cables out until your arms are straight.

    Pro Tip: Make sure you grab the handles in front of your chest before taking a step forward.  




    4. Cable Crossovers

    How To Do It

    • Position the cables to your shoulder height.

    • Grab both the cables and lunge forward.

    • Come forward in an explosive motion, squeeze your chest and press the cables in front of you.

    • Let the cables take your arms all the way back, slowly.

    Pro Tip: Don’t stop when your hands meet. Instead, keep going until the cables crossover. This exercise lets you target your chest in isolation and work on the weaker areas.   

    5. Flat Dumbbell Bench Press

    How To Do It

    • Lie down on a bench with a dumbbell in each hand.

    • Your hands should be shoulder-width apart.

    • Your arms should create a 90 degree angle with your palms facing forward.

    • Pull the weights up as you squeeze your chest.

    Pro Tip: If it gets too easy, pause at the bottom of each rep to create more tension.



    6. Incline Dumbbell Bench Press

    How To Do It

    • Lie on a bench that’s set to 45 degrees with a dumbbell in each hand.

    • Start with the weights resting on your chest, the flat plates of the dumbbells together and your palms facing one another.

    • Press up with the weights firmly pressed together to create tension on your pecs.

    Pro Tip: Decrease the time between reps if it gets too easy.

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