Five Exercises to Build Up Your Chest Muscles

Five Exercises to Build Up Your Chest Muscles
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Five Exercises to Build Up Your Chest Muscles

Have you ever noticed women checking out the men who have muscular chests? You can find them drooling over the guys as they pass by or view them on a screen. If you want to get a chest that will make the women start tripping over themselves to talk to you, then you need to turn it into Pecs that's bound to get noticed. How can you get the Pecs that'll drive the women nuts? You can do that by performing five simple exercises. They include:

Five Exercises to Build Up Your Chest Muscles

- Cable Flyes
- Decline Bench
- Flat Bench Press
- Incline Bench Press
- Pushups

Five Exercises to Build Up Your Chest Muscles
Five Exercises to Build Up Your Chest Muscles

Five Exercises To Build Up Your Chest Muscles

Cable Flyes - When you want results that are quick, you'll want to take up cable flyes or dumbbells, setting aside machine flyes for the time being. Why should you put down machine flyes in lieu of cable flyes and dumbbells? Cable flyes are able to work on a section of your chest that the majority of bench presses don't get.

Decline Bench - The decline bench is typically ignored when a person works out at the gym. Don't make this mistake. The decline bench will round out the chest's bottom portion, making your body's waistline look smaller.

Flat Bench Press - Of all the machines located in a gym, the flat bench press is the one that's most often used. There's a good reason behind its popularity. Make sure you add weight to the bench press so you can build up your chest muscles quickly. Be sure to utilize barbells and dumbbells as well.

Incline Bench Press - Want your upper Pecs to shine through even when you wear a shirt? Then you'll need to use the incline bench press. This machine will produce the shape of your Pecs' upper portion so if you want to get noticed, you'll need to utilize this machine and incorporate it into your weekly workout routine.

Pushups - After you have done your workout on the bench, consider doing pushups. With this sort of routine, your chest muscles will begin to grow quickly. By ending the routine with pushups, you test your muscles and push them, which will give you the chest results you are looking for.

Now you know the five exercises that will help you to increase those chest muscles, it's time to implement them and workout.

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Upper Chest Workout With Dumbbells:Upper Chest Exercises

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Upper Chest Workout With Dumbbells:Upper Chest Exercises

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The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs

The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs
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The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs

It's every guys dream to have a great look chest that stands out so today's article is going to focus on the 3 best chest exercises for men.

The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs

Keep in mind that although these are the best chest exercises for men, they're also great for females looking to get into better shape as well, so if you're a female don't stop reading just because of your gender!

The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs
The 3 Best Chest Exercises For Men Who Want Big, Strong Pecs

So, what are the 3 best chest exercises for men?

1) Bench Press - This classic exercise has been considered one of the best chest exercises for men for decades now, and will probably continue to do so. Some people claim it hurts your rotator cuff but as long as you don't overdue it and never try other exercises, I think you'll be fine. Just be aware that hurting your rotator cuff is the most common injury from this exercise, and watch out for any signals that it might be happening to you as well.

2) Parallel Bar Dips - This classic exercise was considered one of the best chest exercises for men many years ago, but has since fallen to the waist-side. In my opinion this is because, well, it's hard. Many guys don't like to do hard exercises, they want to workout like a pansy and get big muscles anyway. It doesn't work like that!

3) Incline Dumbbell/Barbell Bench Press - This is one of the most underutilized chest exercises for men out there. If you didn't know already, having a good looking chest requires some bulk in your upper pecs. It what makes you pectoral muscles stand out and look thick! Start doing this exercise and I guarantee your chest will look better.

Although these chest exercises are great, you want to make sure you're switching it up and increasing your intensity regularly. If you don't progress, you won't make gains. It's as simple as that.

Also, another point you need to know is that you need to eat big to get big! Nutrition is the biggest aspect to gaining muscle so if you're not eating enough it's impossible for you to gain weight.

If you put the best chest exercises for men together, along with a great nutrition plan, you'll have a winning combination that give you a nice strong buff set of pecs in no time.

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The Most Effective Upper Chest Workout

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The Most Effective Upper Chest Workout

Chest workouts have long been a favorite among bodybuilders and other weight lifters. However, many lifters go about things a bit wrong. The often focus the majority, if not all of their attention on exercises that work primarily the lower chest muscles. Neglecting the upper chest prevents you from getting that thick, full look to your chest and upper body. Here is the most effective upper chest workout that will allow you to build up this body part to its fullest potential.

The Most Effective Upper Chest Workout

1. Incline Barbell Bench Press

The Most Effective Upper Chest Workout
The Most Effective Upper Chest Workout

The first exercise in your upper chest workout is the one for which you will be able to stress your upper pecs with the most weight possible. Gaining strength at the incline bench will give your upper chest that thick, "shelf" look that you often see on very developed bodybuilders.

The best form to use for this movement is to bring the bar straight down to around your upper chest. Do not treat the bar as you would in a flat bench press, where you bring the bar down on a slightly curvy path. Doing this for the incline will probably hurt your shoulders and inhibit the weights you can use.

Since this is your first movement, you should really go all out on the weight. Work up with as many warm-up sets as you need to a set of 4-6 reps. This should be to all-out failure, so you need to get a spotter to make sure you don't hurt yourself.

2. Incline Dumbbell Press

Dumbbell presses are often good for working the chest because they place more stress on that muscle group than do barbell presses. Since you're working primarily upper chest with this workout, use the incline variation of the dumbbell press.

You should essentially the same form for the incline dumbbell press as you did the incline barbell press. Bring the dumbbells down in a straight line towards your upper chest, and drive them back up to the top when you reach your chest.

You should use slightly higher reps for this movement than you did with the barbell. After warm-ups, perform 1-2 sets of anywhere from 8-12 reps. If you've worked truly hard at these first two exercises, your upper chest should be very fatigued at this point.

3. Flat Machine Press

Though this is an upper chest workout, you still need to get some work in for your lower chest. You should be too fatigued to use more free weights at this point, so head on over to your favorite machine press.

For this movement, you can really use any rep range that you want. You don't have to worry about balancing weights or getting anything into position, so you might be able to still use heavy loads this late in the workout. Personally, I would do 2-3 hard sets of 12-15 reps.

4. Cable Crossovers

To finish off your upper chest workout, use the cable station to do some crossovers. You can do dumbbell flyes if you really like them better, but cables tend to work better for this type of movement. The purpose of this exercise is really just to get a good pump going in your chest.

You can do these in a specific way to target the upper chest. Set up the cables at about the level of your head (not too high), and use your chest to bring the handles straight in front of you at arms' length. Do several sets until your chest is pumped and fatigued.

5. Stretching

Finish the workout by aggressively stretching your chest. This will facilitate recovery for your chest muscles. It will also stretch the fascia that surround the muscles, allowing new tissue to grow in more quickly.

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Watch Best Chest Workout Weight Training Exercises - Weight Workout Plans

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Watch Best Chest Workout Weight Training Exercises - Weight Workout Plans

Watch Best Chest Workout Weight Training Exercises - Weight Workout Plans

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Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

Top 5 Pectoral Workout Exercises to Get That Chiseled Chest
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Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

You have to admit, the pecs are one of the most noticed sets of muscles on a male... and you know that women love to see a nice bulging chest. The only way you can get that however, is by having an effective pectoral workout. Having a strong chest is not only important for having a good looking body, but it's also important for your health and athletics. It's the one of the largest muscle groups on your body, and it is used on most of the activities you do that require your upper body. For example, when you swing a racket or throw a baseball.

Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

If you want to build a nice strong chest, then here are 5 of my top exercises that are very effective and should be added to your pectoral workout:

Top 5 Pectoral Workout Exercises to Get That Chiseled Chest
Top 5 Pectoral Workout Exercises to Get That Chiseled Chest

Pectoral Workout Exercise #1: Decline Bench Press (Lower Pectoral Muscles)

a. Lie down on a decline bench. It should be angled from 30° to 45°. Make sure that you are comfortable with the angle.
b. Lift the bar off of its rack and hold it straight up over your chest.
c. Slowly lower the bar until it touches your chest, then hold it for a second, and then return it to its starting position.

Pectoral Workout Exercise #2: Incline Bench Press (Upper Pectoral Muscles)

a. Lie down on a decline bench. It should be angled from 30° to 45°.
b. Lift the bar off of the bench's rack, and keep it above your chest.
c. Lower the bar until it slightly touches your pectorals, and then lift it back up to its starting position.

Pectoral Workout Exercise #3: Standing Cable Cross-Overs (Inner Pectoral)

a. Stand in between the two cable handles.
b. With your palms facing towards the ground, grab the two handles.
c. While keeping your arms slightly locked, lower the both of the handles until they cross each other's paths.
d. Slowly bring the two handles back to their starting positions.

Pectoral Workout Exercise #4: Pec-Deck Flys (Greater and Lesser Pectoral Muscles)

Depending on the machine, the method may be a little different, but it they should all be very similar:

a. Sit on the machine, and make sure your whole upper body is being supported by the back rest. Make sure your hands are behind the pads, and then grasp the handles.
b. Now pull your arms together across the front of your body until they are touching.
c. Open your arms slowly at the same time. Stop when both of your arms are at the sides of your body.

Pectoral Workout Exercise #5:Flat-Bench Dumbbell Flys (Outer Pectorals)

a. Lie down on your back on a flat bench. Keep your feet on the ground, and hold a dumbbell in each hand. With your arms nearly straight, bring them directly over your shoulders.
b. Lower both of the dumbbells in a semi-circle type of movement. Be sure to bring them down on a straight path.
c. Keep on lowering the dumbbells until they are at your shoulder level. When you are at the shoulder level, life the weights back up the same way to your starting position.

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Biceps and Triceps Workout with CT Fletcher- "At least give it a try!"

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Biceps and Triceps Workout with CT Fletcher- "At least give it a try!"

"At least give it a try!"

Biceps and Triceps Workout with CT Fletcher- "At least give it a try!"

Biceps and Triceps Workout with CT Fletcher- "At least give it a try!"

Biceps and Triceps Workout with CT Fletcher- "At least give it a try!"

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Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!
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Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

Chest exercises for men can really bulk up your muscles so you get killer pecs! In this article I want to tell you the best four exercises to make your chest look huge. To get a bigger chest you have to make your muscles work, so don't skip any of these exercises because they're hard! If you use them you will begin to see a massive difference in the size of your pecs very quickly...

Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

Chest Workouts For Men - What You Need To Know...

Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!
Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

There are loads of possible exercises that you can do to target your chest muscles, but the best are the ones that I'm going to reveal to you. These exercises should be done in sequence so that you complete a super-set (instead of doing them in any order that you want when you're in the gym.)

Chest Exercises For Men - Exercise 1: The T-Press Up

Step 1: Get into the press up position, with your hands just over shoulder-width apart and your body straight from your ankles to your head.

Step 2: Tense your abs, don't drop or raise your hips and lower yourself to the floor.

Step 3: Do a standard push up, then raise your weaker arm and raise it up. Your body will turn so that your upper body is facing left. Control your body then return to step one. (Swap which hand you raise after every press up!)

For this chest exercise you should do 10-15 of these in the first set and as many as you can on the second.

Chest Exercises For Men - Exercise 2: Parallel Bar Dips

This chest exercise is a toughy! Don't let that stop you from doing it as it will really help you to get a bigger chest. What you want is parallel bars in your gym. If there is more than one option then use bars which are spaced further apart (this works the chest muscles more; if they were closer they'd work the triceps more.)

Step 1: Grip the bars so that your arms are straight and you're elevated above the ground.

Step 2: Lower your body so that your arms bend. You want to slowly lower your body until your upper arms are parallel to the ground.

Step 3: Raise your body to the start position and repeat.

For this exercise you should do 10-15 reps on the first set, then return to exercise 1 to do the second set of that, then do as many dips as you can for the second set.

Now take a 2 minute break because we're going to do the next exercises in the chest workout for men - and these exercises need weights!

Chest Exercises For Men - Exercise 3: The Bench Press

The bench press is the most popular chest exercise for men that there is to get a bigger chest.

Step 1: You should use a barbell at heavy weight and lay down and grip the bar with your hands shoulder-width apart.

Step 2: Take the bar off the stand and hold it above your chest.

Step 3: Lower the bar until it is 1-2 inches above your chest.

Step 4: Raise it back to the starting position.

Use a spotter if you can. If you can't then don't use a weight that's too heavy! Move immediately move on to the next exercise...

Chest Exercises For Men - Exercise 4: The Dumbbell Fly

Step 1: Lie on a workout bench with a dumbbell in each hand, raised above your chest so your arms are nearly straight.

Step 2: In an arc shape, move the dumbbells out to the side, so your arms are parallel to the floor on either side of you.

Step 3: Lift your arms back up.

Take 2 minutes, then move back to exercise 3, then immediately to this one to complete the set.

Chest Exercises For Men - What You Should Think About...

Remember that when you do chest exercises with the aim of getting a bigger chest, you should use heavy weights. For each of the weighted exercises you should struggle to do 15 reps. If 15-20 reps are easy then use heavier weights.

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"At least give it a try!"

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Perfect Pecs Workout

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Perfect Pecs Workout

How I finally built a ripped and muscular chest: http://go2.sixpackshortcuts.com/aff_c?offer_id=6&aff_id=2634&aff_sub=PerfectPecsWorkout&aff_sub2=DESC&source...

Perfect Pecs Workout

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Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look

Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look
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Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look

Chest muscles are some of the most worked on muscles by almost every weight trainer in any gym around the world. Along with biceps, shoulders, and abs, the pectoral muscles are the most popular muscle group to develop, from the very first day you set your foot in a gym.

Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look

But that would be a simplistic way of looking at building pecs. When most people say "building pecs" they refer to the pectoralis major, which is that big muscle at the front of the chest and the one that gives the chest its shape. That's the muscle all trainers work on when they develop their chests. But in order to sculpt it properly, it has to be worked on from several angles.

Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look
Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look

While most trainers are aware of having to work on the upper and lower part of the pecs, many leave the inner pecs aside. That is a mistake. The inner pecs are the finishing touch, the icing on the cake. Inner pecs give the entire chest that sculpture looks many trainers seek.

So here are three exercises you can do to work on your inner pecs.

Dumbbell flies - lie on your back on an exercise bench with your arms extended and the elbows slightly bent. With a large, round motion, bring both dumbbells together at the midpoint above your chest. Make sure you contract your pecs as much as you can with the movement. Hold for a second, return slowly. Do 3-4 sets of 8-10 reps. You can extend this exercise by doing supersets with different bench positions (flat, inclined, and declined). Cable crossover - this requires that big machine with two cable stations. Any respectful gym will have one of those. Stand with one foot forward and your hands grasping the cable handles above you. Stand so the cables are a little in front of you, and bend your body slightly so that your pecs extend forward. Being the cable down and around to waist level. Again, make sure you get good contraction on your pecs as you complete the motion. Hold for a second, return slowly. Do 3-4 sets of 8-10 reps. Close grip barbell bench press - this is pretty much like the basic flat bench press everyone does. Only this time, do the presses with your hands gripping the bar at its midpoint - your hands should actually touch each other. That will shift the exercise toward your inner pecs. Do 3-4 sets of 8-10 reps.

So if building pecs is one of your primary goals at the gym - it is for most - building inner pecs is not to be forgotten.

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Great Chest Exercises For Men

Great Chest Exercises For Men
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Great Chest Exercises For Men

Hello, In this article I would like to touch on the chest area, for men, and how to get a great looking chest. There are a few simple chest exercises you can do that have super results. You can do these at home or in the gym and they don;t take up much of your workout time. let's get into it.

Great Chest Exercises For Men

First, let me give you a few facts about your chest muscles and how they can affect you if you ignore them. Your posture is affected by your chest muscles. If the muscles are too tight from lack of exercise or stretching, you will have a definite "hunched" over look. That is not a pretty site. They need to be stretched. It is as easy as standing up straight, putting your arm bent against a wall, and pushing your shoulder towards the wall while holding yourself back with your arm. Do this on both sides and repeat a few times. This will loosen up your chest muscles allowing you stand up straight.

Great Chest Exercises For Men
Great Chest Exercises For Men

Secondly, if you stop lifting for a period of time, your chest muscles lose their definition first. They do not get a lot of stress in your lifting like other muscle groups do, therefore, they will start to lose their definition faster.

Another mistake you can make, while lifting, is to lift more than you are capable of too fast and can tear you chest muscles quite easily. This will slow up your progress because you will have to heal those muscles up before you continue with your lifting program.

Here are couple of ways to build those chest muscles slowly and progressively without injury. One method, and you always start slowly, is to do a series of push ups and chest dips,alternating between the 2, without resting. A chest dip is using parallel bars and basically doing a standing push up. You would do between 6-8 dips then 6-8 push ups. Then lower the number of dips and push ups by 1 or 2 until you end up with none left to do. No resting between. This will tire out the muscles and start building them up. Do these every other day. When you are comfortable, increase the number of each exercise that you do. You will see amazing results in no time.

This next type of chest workout involves 3 different sets of exercises with a day off in between. You do them just 3 times a week.

The first day you will do 2 sets of dips and 2 sets of push ups 12-20 reps in each set with a short resting period in between. Believe me, this will tire your chest muscles out. You can incorporate these 3 days of different exercises into your normal lifting routine.

On the second day you will need barbells and a workout bench that inclines also. You will do a barbell bench press. You lie on your back on the bench, feet flat on the floor, hold the barbell up, then bring down slowly to your chest, then lift back up slowly. You do the same position for the barbell incline lift except the bench is inclined up slightly. You decide what weight is comfortable to start with. Do NOT do too much weight too soon.

This is a marathon not a sprint. You will lift they weight you choose, 4-6 times from each position. Do 4 sets of each resting for a couple of minutes between each set of 4 or 6 lifts. You will feel the burn.

On the third day, you can do either other exercise from above again, or mix them up a bit and do a little of each one. Just 3 days a week is all you need. Do not do more than that.

There you have it. Some super exercises to help you grow your chest muscles and get that chiseled look the ladies love. I can not stress enough the importance of not over doing it at the start. Build slowly to avoid sore muscles and injury. your patience will be rewarded with a great looking chest before you know it.

Thanks For Reading, Scott

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Chest Workout for Mass - Build a 3D Chest

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Chest Workout for Mass - Build a 3D Chest

If you want to put more mass on your chest you can download the 3D Chest Workout here: http://www.theworkoutcorner.com/3d-chest-workout-build-bigger-chest/ H...

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Great Chest Exercises For Men

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Great Chest Exercises For Men

Hello, In this article I would like to touch on the chest area, for men, and how to get a great looking chest. There are a few simple chest exercises you can do that have super results. You can do these at home or in the gym and they don;t take up much of your workout time. let's get into it.

Great Chest Exercises For Men

First, let me give you a few facts about your chest muscles and how they can affect you if you ignore them. Your posture is affected by your chest muscles. If the muscles are too tight from lack of exercise or stretching, you will have a definite "hunched" over look. That is not a pretty site. They need to be stretched. It is as easy as standing up straight, putting your arm bent against a wall, and pushing your shoulder towards the wall while holding yourself back with your arm. Do this on both sides and repeat a few times. This will loosen up your chest muscles allowing you stand up straight.

Great Chest Exercises For Men
Great Chest Exercises For Men

Secondly, if you stop lifting for a period of time, your chest muscles lose their definition first. They do not get a lot of stress in your lifting like other muscle groups do, therefore, they will start to lose their definition faster.

Another mistake you can make, while lifting, is to lift more than you are capable of too fast and can tear you chest muscles quite easily. This will slow up your progress because you will have to heal those muscles up before you continue with your lifting program.

Here are couple of ways to build those chest muscles slowly and progressively without injury. One method, and you always start slowly, is to do a series of push ups and chest dips,alternating between the 2, without resting. A chest dip is using parallel bars and basically doing a standing push up. You would do between 6-8 dips then 6-8 push ups. Then lower the number of dips and push ups by 1 or 2 until you end up with none left to do. No resting between. This will tire out the muscles and start building them up. Do these every other day. When you are comfortable, increase the number of each exercise that you do. You will see amazing results in no time.

This next type of chest workout involves 3 different sets of exercises with a day off in between. You do them just 3 times a week.

The first day you will do 2 sets of dips and 2 sets of push ups 12-20 reps in each set with a short resting period in between. Believe me, this will tire your chest muscles out. You can incorporate these 3 days of different exercises into your normal lifting routine.

On the second day you will need barbells and a workout bench that inclines also. You will do a barbell bench press. You lie on your back on the bench, feet flat on the floor, hold the barbell up, then bring down slowly to your chest, then lift back up slowly. You do the same position for the barbell incline lift except the bench is inclined up slightly. You decide what weight is comfortable to start with. Do NOT do too much weight too soon.

This is a marathon not a sprint. You will lift they weight you choose, 4-6 times from each position. Do 4 sets of each resting for a couple of minutes between each set of 4 or 6 lifts. You will feel the burn.

On the third day, you can do either other exercise from above again, or mix them up a bit and do a little of each one. Just 3 days a week is all you need. Do not do more than that.

There you have it. Some super exercises to help you grow your chest muscles and get that chiseled look the ladies love. I can not stress enough the importance of not over doing it at the start. Build slowly to avoid sore muscles and injury. your patience will be rewarded with a great looking chest before you know it.

Thanks For Reading, Scott

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If you want to put more mass on your chest you can download the 3D Chest Workout here: http://www.theworkoutcorner.com/3d-chest-workout-build-bigger-chest/ H...

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Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

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Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

Chest exercises for men can really bulk up your muscles so you get killer pecs! In this article I want to tell you the best four exercises to make your chest look huge. To get a bigger chest you have to make your muscles work, so don't skip any of these exercises because they're hard! If you use them you will begin to see a massive difference in the size of your pecs very quickly...

Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

Chest Workouts For Men - What You Need To Know...

Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!
Chest Exercises For Men - Explosive Chest Workout to Get Huge Pecs!

There are loads of possible exercises that you can do to target your chest muscles, but the best are the ones that I'm going to reveal to you. These exercises should be done in sequence so that you complete a super-set (instead of doing them in any order that you want when you're in the gym.)

Chest Exercises For Men - Exercise 1: The T-Press Up

Step 1: Get into the press up position, with your hands just over shoulder-width apart and your body straight from your ankles to your head.

Step 2: Tense your abs, don't drop or raise your hips and lower yourself to the floor.

Step 3: Do a standard push up, then raise your weaker arm and raise it up. Your body will turn so that your upper body is facing left. Control your body then return to step one. (Swap which hand you raise after every press up!)

For this chest exercise you should do 10-15 of these in the first set and as many as you can on the second.

Chest Exercises For Men - Exercise 2: Parallel Bar Dips

This chest exercise is a toughy! Don't let that stop you from doing it as it will really help you to get a bigger chest. What you want is parallel bars in your gym. If there is more than one option then use bars which are spaced further apart (this works the chest muscles more; if they were closer they'd work the triceps more.)

Step 1: Grip the bars so that your arms are straight and you're elevated above the ground.

Step 2: Lower your body so that your arms bend. You want to slowly lower your body until your upper arms are parallel to the ground.

Step 3: Raise your body to the start position and repeat.

For this exercise you should do 10-15 reps on the first set, then return to exercise 1 to do the second set of that, then do as many dips as you can for the second set.

Now take a 2 minute break because we're going to do the next exercises in the chest workout for men - and these exercises need weights!

Chest Exercises For Men - Exercise 3: The Bench Press

The bench press is the most popular chest exercise for men that there is to get a bigger chest.

Step 1: You should use a barbell at heavy weight and lay down and grip the bar with your hands shoulder-width apart.

Step 2: Take the bar off the stand and hold it above your chest.

Step 3: Lower the bar until it is 1-2 inches above your chest.

Step 4: Raise it back to the starting position.

Use a spotter if you can. If you can't then don't use a weight that's too heavy! Move immediately move on to the next exercise...

Chest Exercises For Men - Exercise 4: The Dumbbell Fly

Step 1: Lie on a workout bench with a dumbbell in each hand, raised above your chest so your arms are nearly straight.

Step 2: In an arc shape, move the dumbbells out to the side, so your arms are parallel to the floor on either side of you.

Step 3: Lift your arms back up.

Take 2 minutes, then move back to exercise 3, then immediately to this one to complete the set.

Chest Exercises For Men - What You Should Think About...

Remember that when you do chest exercises with the aim of getting a bigger chest, you should use heavy weights. For each of the weighted exercises you should struggle to do 15 reps. If 15-20 reps are easy then use heavier weights.

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Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look

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Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look

Chest muscles are some of the most worked on muscles by almost every weight trainer in any gym around the world. Along with biceps, shoulders, and abs, the pectoral muscles are the most popular muscle group to develop, from the very first day you set your foot in a gym.

Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look

But that would be a simplistic way of looking at building pecs. When most people say "building pecs" they refer to the pectoralis major, which is that big muscle at the front of the chest and the one that gives the chest its shape. That's the muscle all trainers work on when they develop their chests. But in order to sculpt it properly, it has to be worked on from several angles.

Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look
Inner Chest Workout - 3 Exercises To Build Inner Pecs For That Sculpture Inner Pec Look

While most trainers are aware of having to work on the upper and lower part of the pecs, many leave the inner pecs aside. That is a mistake. The inner pecs are the finishing touch, the icing on the cake. Inner pecs give the entire chest that sculpture looks many trainers seek.

So here are three exercises you can do to work on your inner pecs.

Dumbbell flies - lie on your back on an exercise bench with your arms extended and the elbows slightly bent. With a large, round motion, bring both dumbbells together at the midpoint above your chest. Make sure you contract your pecs as much as you can with the movement. Hold for a second, return slowly. Do 3-4 sets of 8-10 reps. You can extend this exercise by doing supersets with different bench positions (flat, inclined, and declined). Cable crossover - this requires that big machine with two cable stations. Any respectful gym will have one of those. Stand with one foot forward and your hands grasping the cable handles above you. Stand so the cables are a little in front of you, and bend your body slightly so that your pecs extend forward. Being the cable down and around to waist level. Again, make sure you get good contraction on your pecs as you complete the motion. Hold for a second, return slowly. Do 3-4 sets of 8-10 reps. Close grip barbell bench press - this is pretty much like the basic flat bench press everyone does. Only this time, do the presses with your hands gripping the bar at its midpoint - your hands should actually touch each other. That will shift the exercise toward your inner pecs. Do 3-4 sets of 8-10 reps.

So if building pecs is one of your primary goals at the gym - it is for most - building inner pecs is not to be forgotten.

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