Chest Workouts for Men

Have you seen the Silverback gorilla thumping its chest to attract females in the wild or to ward off challengers to his dominance, it's a very awe-inspiring site. The chest thumping is a sign of male dominance and we are descendants of apes. So if you want to attract mates, establish dominance or simple have a great chest, inculcate some chest workouts in your exercise regimen. If you want to build a chest which is the envy of your friends you need to lift heavy weights to stimulate your muscles. The chest muscles are one of the strongest muscles in our body and to stimulate them with weights you need to include routines like the bench press with its different variants. You also need to plan your workout schedule it is advisable that you do one body part a day and dedicate one whole day just for chest workouts. You can also do chest workouts at home with exercises like pushups.

There are different exercises that you could include in the chest workouts routine, just remember that correct form and technique is as essential as lifting heavy weights. If you compromise on the technique or form you will be at risk of muscle cramps and injuries. It is also advisable that you do at least a 5-7 minute warm up before you start your exercises. Some of the best chest exercises are:

Bench Press
One of the effective barbell exercises to tone your chest muscles is the flat bench barbell press. Grip the barbell slightly wider than shoulder width on the flat bench rack. Bring the barbell right above your chest region with your arms fully extended, this is your start position. Now slowly inhale bringing the bar down by lowering your arms by bending the elbows. Go down so that the bar stops a couple of inches from your chest. Exhale and push the bar back up to the start position by contracting the chest muscles. Repeat the movement for desired repetitions.

Decline Press
Of all the dumbbell exercises, the decline dumbbell press exercise is one of the most effective chest workouts with dumbbells. Grab two dumbbells and lie down on a decline bench, extend your arms so that they are almost locked, right above your chest. Your palms should be facing away from the body, slowly inhale and bring the dumbbells down to the chest level. Now exhale and push the dumbbells back up, concentrate on your chest muscles as you workout. This is one of the best chest exercises for men and will also help you develop your triceps as well as shoulder muscles.

Dumbbell Flys
This exercise is an integral part of men's chest workouts, lie down on a flat bench with a dumbbell in each arm. Extend you arms in the air so that the dumbbells are directly above your chest and the wrists of both your arms are facing each other. Now bend your elbows and bring the arm down in an arch motion down so that you upper arm is parallel to the floor. Once you are down push the dumbbells back to the start position in an arching motion. In this exercise for chest muscles repeat the movement for desired repetitions, inhale as you get the dumbbells down and exhale as you push them back up.

Pushups
If you are looking for chest workouts at home, then the pushups are the best option available at your disposal for chest workout without weights. Place your arms on the floor slightly wider than shoulder width apart, move your body back so that your legs are fully extended and knees are off the ground just supported by your toes. Bend your elbows and go down in a controlled manner so that your chest is a couple of inches from the floor. Now push your body back up by extending your arms. Inhale as you go down and exhale as you come up, repeat the movement for desired repetitions.

Following these chest workouts will help you acquire the desired upper body part results in quick time. Taking bodybuilding supplements with the proper guidance to support your workout is also a good idea to get in shape faster.