Workout Routines For Men To Build Chest Muscle

There are thousands of workout routines for men to build chest muscle. The possible combinations of the different chest exercises mean you’ve lots of options when you look into building chest muscle. When I sat down to write this I deliberately limited myself. I wanted exercises that most people could do and I wanted exercises most people could do with minimal equipment. Gym equipment can be expensive but you don’t need to have much to be able to work out properly. All these exercises to build chest muscle require dumbells and a bench at most.

Each of the exercises is a compound movement. That is they work more than one or two muscles and often entire muscle groups. If you follow this routine or another quite like it remember to eat properly. Nutrition is equally (perhaps more so) important.

Dumbbell Floor Press

The dumbbell floor press works with a minimal range of motion. It’s an exercise that you can perform if you are a beginner with only a set of dumbells and when push ups are proving a little difficult. You can also use it to improve your strength in the upper motion of a regular bench press if you’re at an intermediate level.

  • Take a pair of dumbells and lie flat on your back on a mat or area of carpeted floor – you may want to have the dumbells ready at your side or already in your hands at your chest as you lie down – it depends on the weight and your preference. You can bend your knees if you like.
  • Move the dumbells to your side and raise them straight above your chest.
  • Slowly lower the dumbbells down until your your upper arms are as close to the floor as you can et (don’t rest them on the floor)
  • Pause, then push the dumbbells back up. This is 1 rep.
  • Repeat.

Workout Routines For Men To Build Chest Muscle

Decline Push Ups

Decline (or Incline depending on where you think the line of your body begins and ends) pushups are a great exercise for adding intensity to regular pushups. You can use a bench (if you have one) or a chair or any raised object. The higher the object, the harder the pushup will become. Keep your head  up and don’t dip your chin or forehead to try to reach the ground more easily. When you can’t do a proper push up you are done for that set.

  • Place your feet on the edge of a bench or chair and place your hands on the floor just beyond shoulder width apart.
  • Hold your body up at arms length with your toes on the bench. Keep your back straight and butt tight – engage your core muscles.
  • Slowly lower yourself down until your chest nearly touches the floor.
  • Slowly push yourself back to the starting position. This is 1 rep.

Workout Routines For Men To Build Chest Muscle

Dumbbell Bench Press

The dumbell (or dumbbell) bench press is a classic chest workout. You’re hitting your chest, shoulder and triceps with this one. The dumbell bench press requires the most equipment out of all the exercises in this post.

  • Take the dumbbells using a neutral grip (palms of your fist facing in). Rest the lower ends of the dumbbells on your thighs while sitting at one end of the bench.
  • Ease yourself back until you’re lying on the bench and the dumbells are just out at your side just above your chest.
  • Slowly lower the dumbbells down as far as you can (about level with your chest).
  • Pause, then push the dumbbells back up. Do not lock your elbows and do not touch the dumbells together. This is 1 rep.
  • When complete, don’t drop the dumbells but return them to your chest and rock into a seated position again with the dumbells on your thighs.

Workout Routines For Men To Build Chest Muscle

These exercises are great for the beginner but the many possibilities available to you are limited, largely, by the equipment you need to complete them. Here’s a video illustrating a wider range of workout routines for men to build chest muscle:

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