Top chest exercises for men

Top Chest exercises for men

1.Standard Push-ups

A standard push-up works your shoulders, chest, triceps, biceps, back, core, quads, and glutes. Think of it as a moving plank—you'll want to keep everything tight as you bend your arms. Keep your neck neutral and aligned with your spine (chin tucked).

How to do it -

Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.

Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can. Your elbows should be at about a 45-degree angle to your torso.

Push back up to start.

2.Diamond Push-ups

This variation really challenges your triceps.The closer your hands are to the midline of your body, the more your triceps have to compensate for the lack of force produced by your chest and shoulders.

How to do it -

Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.

Walk your hands in under your chest so that your thumbs and forefingers on each hand are close together and form a diamond.

Keeping your body in one long line and your elbows close to your sides, bend your arms and lower yourself as close to the floor as you can.

Push back up to start.

3.Decline Push-ups

Inversely to an incline push-up, a decline push-up changes the angle by elevating your feet off the ground, increasing intensity.

How to do it -

Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders. Rest your feet on a chair or other elevated surface—the higher the elevation, the harder this will be.

Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.

Push back up to start.

4.One-leg Push-ups

Doing push-ups with one leg works the quads more on the leg that is on the floor and works the glutes of the leg that is in the air. The higher you lift your leg, the tighter your glutes will contract—just make sure you don't extend so far that you start to arch your lower back, she warns.

How to do it -

Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.

Lift one leg off the ground.

Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.

Push back up to start. Keep the lifted leg off the ground the entire time.

5.Wide Push-ups

This is performed similar to a standard push-up, just with your hands positioned slightly wider than normal. This places more force on the anterior deltoids and pectoralis minor. (Those are the muscles in the upper part of your chest, close to your shoulders.)

How to do it -

Start in a high plank position with your hands flat on the floor a little bit wider than shoulder-width apart, wrists under shoulders.

Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.

Push back up to start.