Chest Exercises For Men That Go Beyond The Bench Press

The best chest exercises for men who want to firm up that chest and make the girls gasp at the beach involve more than just the bench press. Unlike what they show on the cover of men’s magazines, it requires more than just muscle-building exercises.

To get that iron-sculpted chest, you need a three-tiered approach that works the muscles from within, burns the fat from outside and naturally changes your body’s chemistry in a way that broadens out your chest and gives you that Olympic masculine frame.

Step #1: Muscle-building chest exercises for men

The best muscle building chest exercises are compound exercises that involve not just the chest muscles, but also other surrounding supporting muscles. These exercises bring about the biggest release of growth hormone and testosterone, thereby bringing about the greatest stimulus for muscle growth.

They include in order of importance: dips, push-ups, dumbbell bench-presses, and barbell bench-presses. Note that I did not mention any machine exercises. Using your body weight and using free weights are essential for recruiting those stabilizer muscles. If you insist on using machines, the ones I’d recommend are the cable cross-over machines. Doing push-up style movements with a cable machine is almost as good as doing dumbbell bench presses. So why are push-ups better than bench presses?

Because exercises that require the body to move through space, recruit a greater range of muscles. With push-ups you involve core muscles and your entire body, whereas the bench-press is limited to your upper body.

Step #2: Burning fat from the surface of the chest to get that chiseled look

All the studies have shown that building muscle underneath the chest does next to nothing for burning the overlying fat. You know those male cover-models that tell you all they do is this special form of muscle building exercise? They’re lying. To build a chiseled, cover-model chest, these guys spend MOST of their time doing cardio exercises that may seem to you, to be completely unrelated to the chest.

See, there is no way to stimulate the body to just burn fat from the chest. The only way to burn chest fat is to stimulate the body’s general fat-burning mechanism. Your body’s genetic make-up and chemical hormonal balance may decide to burn fat off your buttocks for example before it resolves to burning that chest fat.

You can’t change your genes but you CAN change your hormone balance to accelerate loss of chest fat. I’ll discuss this more in step 3. But it’s still extremely important to stimulate the body’s general fat-burning mechanism in order to burn off that chest fat. How do you do this?

When it comes to burning body fat, cardiovascular training beats weight training hands down (although it’s best to combine both). Cardiovascular training recruits the largest muscle groups in your body and the largest number of muscles in your body. As a result your heart and lungs have to work extra hard to keep supplying all those muscles with energy. So you’ll find that you become breathless before you feel the ache in your muscles.

This is a good sign. It means that you’re using massive amounts of energy and you’ll be burning a hell of a lot of fat. The best cardiovascular workouts include (in no order of importance), running/jogging, cycling, swimming, boxing, skipping, playing football, soccer… the list goes on. Anything that gets you panting.

Step #3: Changing your body’s chemistry so you burn more chest fat and get that wide, steel-framed chiseled look

A select few weight training exercises are known to stimulate huge releases of growth hormones, testosterone and other chemicals in the body that can mean the difference between you looking like a geeky shrimp with a six-pack that nobody would suspect, to looking like the Hulk, whose impenetrable immortal greek-god-statue-like frame shows through even the thickest winter jacket.

These exercises include squats, deadlifts, dips and high intensity cardiovascular training. But just knowing what the exercises are is not enough.

You have to know exactly how to do these exercises to get the best results. As an example doing 1 set of 30 repetitions of squats every day will NOT cause much of a release of physique-modifying chemicals. You have to know what weight to lift, how many reps and sets to do, how many days a week to work out, how to use nutrition to even give your body a chance to release these chemicals and much more.

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