Chest Workouts for Men
When it comes to working out no other muscle group is as important as the Chest. An under used and under worked out chest will become saggy and flabby, you may have heard this being referred to as having ‘manboobs’.
Doing these chest workouts for men will also help give a much broader look to your whole body. A bigger chest makes for a much bigger body and will make you look like a much more solid guy.
I probably didn’t explain that properly so take a look at these two pictures…
Notice how the guy on the right seems to have a much bigger frame than the guy on the left. This is because he has big strong chest muscles. The guy on the right is actually Craig Ballantyne; author of Turbulence Training.
So if you are looking to get a strong chest like the picture above then you should start doing some of the exercises that are highlighted below:
Close-Grip Barbell Bench Press
If you already know how to perform a standard Barbell Bench Press then all you need to do differently for this exercise is use a closer grip.
With this exercise you will lie flat on your back grabbing the barbell out in front of you with about 10-14 inches grip between your two hands.
Now lift the bar off of the rack and in a slow and smooth motion lower the bar until it is about 2-3 inches above your chest. Now push the bar back outward until your arms are straight, and then repeat. Once you have done the desired number of reps, push back out and place the bar back on the rack.
Some points to keep in mind when performing this exercise:
- Always use a spotter, especially if you are dealing with heavy weights
- Do not let the bar touch your chest. This will cause unwarranted stress on your other joints and take the tension off your chest.
- When you lower the bar make sure you do so in a controlled and smooth motion, however when you raise the bar upward again you will want to do this in an explosive fashion.
- If you want to work the upper chest perform this exercise inclined.
Here you will need a dumbbell instead of a barbell. For this exercise you are going to lie flat on your back on a flat surface.
Hold the dumbbell with both hands straight out in front of you, with your arms slightly bent at the elbows. Now slowly lower the dumbbell backwards so as to stretch your arms behind your head as far as you can reach.
Your arms and the dumbbell should go behind your head and if you are on a bench they should drop below your head to give a really good stretch of your arms. Now return the dumbbell back to the starting position slowly as to maintain the locked position with your elbows slightly bent.
A few things to note about this workout:
- If you use a heavy weight make sure to use a spotter.
- This exercise should be done in a smooth controlled fashion.
- A good amount of stretch is good for this exercise, but do not overdo it as you could cause some damage to your tendons and muscles by stretching too far.
- This exercise can be done at home with a flat surface and a dumbbell. If you do not have access to a gym then I recommend you check out these Chest Workouts at Home for more workout ideas you can do without gym membership.
Pec Deck Butterflys
This works on a Pec Deck machine, the machine is pretty self explanatory to use however people often overlook it when they hit the gym and tend to hit the bench press instead.
To use this machine you get into position and squeeze your forearms and elbows together as far as they can go so they are near enough touching at the peak of the movement.
Make sure that you really squeeze your pecs at the top of the motion for a one-count. Return to start position and rinse and repeat.
Obviously performing just these exercises alone is not going to get you that flat broad chest like the picture I showed you at the top of this article. What you need to do be doing is creating a workout plan that includes exercises like these for a complete workout.
Craig Ballantyne, Author of Turbulence Training, recommends you workout for at least 30 mins for 3 sessions a week.
If you are looking for a great workout plan to get that ripped, toned body then I recommend you check out Craig’s Turbulence Training guides. There are literally hundreds of workouts available for you in the members area so whatever you hope to achieve from your fitness training you can be sure you can get a workout plan that will help, and if you can’t you can contact Craig directly and he will be happy to lend a hand!