Men’s chest movements: You can build chest muscles by moving

For most men, having a muscular and fit body is very important. Chest muscles are especially important for men. Muscle building requires regular work and proper nutrition. However, sometimes even if you build muscle, you may not have the look you like. Most of the time, it is due to malnutrition and injustice. For this reason, we have combined the chest movements that you can build chest muscles for you through regular training. Here are the “How to Build Chest Muscles for Men” for those who are amazed at the movement of men’s chest.

You may also want to check out the content: “You should choose based on the type of exercise you want to shape.”

1. Bench press

The bench press, which is involved in the movement of the chest of men, is one of the most ideal movements for the development of the chest muscles. This method of hypertrophy focuses more on building muscle than lifting maximum weight. So keep your buttocks flat on the bench and your feet on the floor. Also, tilt your shoulder blades toward the inside of the bench. Then, pressing your arms tightly, raise the bar with the attached weight. With your back on the bench, do not hold the weight with your elbows parallel to your shoulders. Keep your elbows at a 45-degree angle to avoid hitting your shoulder. As you lift the weight, hold your chest, then continue the same movement and lower it just above your chest in a controlled manner. Then continue the same movement.

2. Push up


Push-ups, “How to build chest muscles at home?” This is a simple and effective step that we can recommend to those who are thinking. But most people push-ups the wrong way. That’s why we told you how to do it right. First stand on the plank position. Then place your hands below shoulder level and place your toes on the floor. Keep your body straight by tightening your abdomen and straightening your back. Then start doing push-ups, looking at some distance from the floor so that your neck is not bent. Bend your body until your chest touches the floor and be careful not to move your hips up or down. Keep your core tight during push-ups and exhale as your body pulls back.

You may also want to check out this content: “Move Planck for 20 seconds and see the effect! There are advantages to the plank movement. “

3. Dumbbell floor press

Men's chest movements

“How to develop chest muscles with dumbbells at home?” For those who are thinking, we recommend the dumbbell floor press movement. This step will come in handy if you want to work out at home instead of going to the gym. Lie on the floor with a firm grip on a pair of dumbbells. Keep your feet flat on the floor by touching your heels to the floor and tighten your glue. Keep your elbows at a 45-degree angle to your torso to protect your shoulders. Lift the dumbbells up and hold your chest in the highest position. Then lower your elbows to the ground in a controlled manner.

4. Landmine Press

Landmine Press

The Landmine Press, one of the men’s chest exercises, is a movement that you can easily do with an Olympic bar and some weights. Fix one end of the Olympic bar in one corner and place the weight on the other end. Then get on your knees and start lifting and lowering the end of the bar by holding the weighted edge with your hands. Be careful to keep your chest tight while doing this step.

5. Pec deck fly

Men's chest movements

Peck deck fly is a chest exercise that never fails. Hold the machine arms 90 degrees with your elbows and your arms on the vertical pads. Keeping your elbows at a 90-degree angle, pull the arms back until you feel tension in your chest. Then return to the starting position and repeat. Do not rely on the momentum from your hands while doing this exercise as the energy should come from your chest and arms.

6. Dumbbell fly

Dumbbell fly

Dumbbell fly, which involves moving the chest of men, is a movement that you can do with dumbbells at home or in the gym. Hold a dumbbell in each hand, lie on a bench with your palms facing forward and your elbows slightly bent. Lower the dumbbells in your hand to the side, then bring them back to the top. You can do this step in the form of 4 sets, 10 repetitions and 20 seconds of rest.

7. Wire crossover

Men's chest movements

First, adjust the handle rollers in the cable cross machine so that they fit your chest. After choosing a weight that is not too heavy, hold the handles and place the machine in the center. Then bring your arms to an open position and move forward. Take a step back to keep your balance. Make sure your upper body is straight. Exhale and begin to open and close your arms parallel to the ground without breaking your arms forward. Whether your speed is too high or too low, it is enough to stay at a moderate level. When you reach the final point where your hands touch each other, continue the movement and bring your hands to the cross position where they cross each other and the inner part of your chest muscles will work more.

8. Rejection Press

Press rejection

The Decline Press, one of the most effective movements of the male chest, is a movement that can be done with both dumbbells and a weighted bar and works the muscles of the lower chest. First, lie down on a 20-30 degree bent bench. Then place your feet on the supporting part of the bench. Lie down with your head on the lower part of the bench. Your arms should be slightly wider than shoulder-width before you start the movement. After doing this, slowly lower the weighted bars or dumbbells to your lower chest and lift them as you exhale.

You may also want to check out this content: “7 Most Effective Abs Workouts to Do at Home”

9. Close the grip bench press

Men's chest movements

First, lie on your back on the bench. Then, hold the weight in the bar at an angle that will be slightly narrower than shoulder width. The bar should be just above our stern. After applying these, lower the bar to your chest, hold it for a second and lift it up.

10. Dumbbell pullover

Men's chest movements

Dumbbell pullover, which is a male chest movement, is a movement that works both the chest and the back. First, lie on your back on a flat bench with your feet completely touching the floor. Hold the dumbbell with the palm of your hand facing upwards. Then bend your elbow slightly and bring the dumbbell behind your head. Inhale every time you start a movement and exhale as soon as you return to the starting position after finishing.

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