An effective chest workout for men includes exercises that work a variety of muscle groups. By using a combination of free weights and weight machines, a man can improve the overall development of his chest muscles. Performing exercises from different angles can help create an aesthetically pleasing chest appearance.
Barbell Bench Press
The barbell bench press works a variety of muscles, including the chest, triceps and shoulders. Place a barbell on the weight-bench supports and add an equal number of weighted plates to each side. Lie on the bench and place your hands on the bar using an overhand grip. Center the bar, then slide your hands out to slightly past shoulder-width. Keep your feet flat on the floor and do not arch your back during the lift. To start the lift, press the bar up off the supports and extend your arms. Slowly lower the bar to approximately 1 inch above your chest, then press it back up to finish the repetition.
Incline Barbell Bench Press
Incline barbell bench presses primarily work the muscles of the upper chest. To set up for the lift, place a barbell on the incline-bench supports and add weighted plates to each side. Lie on the bench and put your hands on the barbell. Use an overhand grip and position your hands slightly wider than your shoulders. To start the exercise, press the barbell up and extend your arms. Lower the bar close to your chest. Push up and straighten your arms to finish the repetition.
Weighted Chest Dips
When you can do 12 to 15 dips using only your body weight, performing weighted chest dips can increase the intensity of the exercise. To add weight to chest dips, wear a belt that has a weight plate hanging from it. Use a small plate the first time you try the exercise. To perform weighted chest dips, place your hands on a dip bar. Push up to straighten your arms, which will lift your feet off the floor. Cross your ankles and lean forward. To begin the movement, slowly lower your body until your chest reaches the same level as the dip bar. Push yourself back up to the starting position to finish the repetition.
Pec Dec Flys
Many weightlifters use pec dec flys as a way to isolate their chest muscles. To prepare the machine for the exercise, pull the pin out from the weight stack and decide how many plates to use. Push the pin in and sit facing away from the machine. Place your arms behind the arm pads and open your hands. Press your arms into the pads and bring them together until the palms of your hands almost touch. Slowly return the pads to the starting position to finish the repetition.
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