When it comes to increasing muscle mass, the first thing that comes to mind for every athlete is a strong, well-developed chest.
I think everyone would like to make their breasts look like a statue of a Greek god.
Men are not the only ones who need strong breasts, many women also want to have tightened breasts.
Therefore, the main exercise that cross everyone’s mind in the gym, if they want to pump up the chest – this is a bench press.
The bench press is the main exercise for the pectoral muscles, the basic and well-working chest. This exercise can be found found in almost any training program. However, not everyone has access to the bench, in which case you can do a bench press on the floor or 9 exercises with dumbbells that I have prepared for you.
Do not worry, in this article I will try to provide you with complete information on pumping the chest without using a bench, so that your workout is in no way inferior to the workout with the bench press.
Here are some exercises we’ll cover:
Chest exercises for men: Upper, Lower and Middle chest
Upper chest workout
- Inclination push-ups (upside down)
- Svend Press
- Dumbbell Pullover
Lower chest workout
- Reverse Push Up
- Standing Dumbbell Wiring
Middle chest workout
- Dumbbell Pushups
- Dumbbell bench press lying on the floor
- Laying dumbbells lying on the ball
Upper chest exercises for men
Building the upper chest is one of the most popular goals of bodybuilders and gym goers.
Unfortunately, genetics is very influential. Some people immediately have a more elaborate upper chest, even before they even start practicing.
Others must work for years before they begin to show muscle.
Given that you can’t control your genetics, just like the weather, all you can do is get the maximum possible result, with maximum effort.
A lot of athletes begin to train the upper half of the chest, knowing how hard it is to train.
Perform the following exercises if you think your upper chest is lagging.
Incline push ups
If you do not have access to the bench for bench press, then one of the best exercises for replacement is push-ups in an incline (upside down)
To fulfill it, you just need to find a hill and throw your legs on it. You can use the following items – chair, sofa, table, stool, etc.
In the initial position of the arms shoulder width apart, legs on a hill. The exercise is no different from standard push-ups from the floor, except the fact that it can be a little harder for you than standard push-ups.
Keep your abs tense, your back straight, push-ups will do the rest – pump your upper half of your chest.
This exercise can be done with a dumbbell, or use the barbell. The main point in the exercise is the use of moderate weight.
If the weight is too heavy, then the front deltas will be included in the work, this is a little wrong, because we need to pump the chest.
Our goal is to maximize the weight on the upper pectoral muscles. To do this, you should use a weight in the range from 5 to 12 kg.
Take a dumbbell with both hands, pressing it to the body, lift it to chest level. This will be the starting position.
Slowly squeeze it away from you, control the movement of the dumbbell all the time.
Dumbbell Pullover is the best exercise for upper chest
Even Arnold Schwarzenegger himself advised using pullover as an exercise to build the upper chest.
Although in this case we will not use the bench, you still need some kind of elevation to perform the exercise in full amplitude.
Lay your shoulder blades on a surface that is raised above the ground, such as a chair or sofa, or if you are in the gym, even on a medball.
Take a dumbbell with both hands and lift it over your chest to outstretched arms. Slowly lower the dumbbell behind the head, feeling the muscle strain and return it to its original position.
Note that the dumbbell must remain perpendicular throughout the movement.
Lower chest exercises for men
Most athletes tend to neglect lower chest exercises.
Incline push ups
Push-ups can be done with any item that lifts your upper body.
You can do push-ups from the bars, from the bench for bench press from a chair, etc.
The main idea of this exercise is to raise your upper body.
Like push-ups in the opposite incline, this position will help to transfer the weight to your lower pectoral muscles.
Standing Dumbbell Wiring
This exercise can be performed with dumbbells or in a pullover. When you perform a standing routine, your lower chest responds best to all other muscles.
All you need is a dumbbell of low weight 5-12 kilograms will be enough.
Starting position will be arms with dumbbells extended in front of you. Spread them slowly until they form a 90 degree angle with your body.
Be sure to maintain control over the concentric and eccentric phases in the exercise.
Mid chest and back workout
These exercises will turn your pectoral muscles into one shape. Some people call these exercises the middle of the chest, but there is no such thing as the middle of the chest, there is only the top and bottom. And performing these exercises will simply shape your chest.
Dumbbell Pushups: pectoral muscles
The advantage of push-ups is that they can be performed anywhere and anytime.
They are the main exercise in almost any weight training program. It is not surprising that they are very popular among many athletes.
All you need is a place equal to the length of your body.
However, regular push-ups from the floor can overweight your wrists, eventually leading to tendonitis. To avoid this, use push-ups from dumbbells.
Just grab a pair of dumbbells and set them shoulder-width apart. Then grab the dumbbells with your hands and start doing standard push-ups.
If during exercise you feel strong tension in the triceps, try moving the dumbbells slightly outward to focus more on the pectoral muscles.
Push-ups from dumbbells on the floor will help you pump your chest and at the same time will save your wrists from injuries.
Dumbbell bench press lying on the floor
This exercise is used by powerlifters and crossfitters to overcome a plateau in the bench press, only they usually perform it with a barbell. Read more about this in the note – bench press on the floor.
Since the movement does not allow the hands to fall too low (because they rest against the floor), it helps you overcome dead spots in the exercise.
The same thing if you use dumbbells. Please note that the weight of the dumbbells must be large in order to feel the inclusion of the pectoral muscles, otherwise you will do all the triceps work (with light weight)
Ball dumbbell layout
The ball is a convenient projectile for performing a large number of different exercises.
In addition to the usual movement, it also activates the muscle stabilizers of the body, primarily the press.
Using for training one of the best exercises for the pectoral muscles – wiring, you can achieve truly excellent results.
Lie with your back on the ball, take dumbbells on outstretched arms. Slowly begin to breed dumbbells in different directions. Keep your elbows slightly bent while moving to prevent excessive strain on it.
Do not use too much weight, otherwise your technique may suffer significantly and you will not get the desired effect from the exercise.
Chest Workouts for men example
Well-developed pectoral muscles are one of the main goals of most gym goers.
However, if you do not have the opportunity to go to the gym or do not have access to the bench, then the next training session is for you.
Please note that for each athlete, some part of the chest is better developed than the other one, so prioritize correctly.
For most athletes, the upper part lags behind, so we will build our training based on this.
Upper chest exercises for men
- Push-ups on a slope 4 sets of 25 reps (30 seconds of rest between sets)
- Svend Press 4 sets of 15 reps (45 seconds of rest between sets)
- Pullover dumbbells 4 sets of 12 reps (45 seconds of rest between sets)
Lower chest exercises for men
- Reverse push-ups 4 sets of 25 reps (30 seconds of rest between sets)
- Standing dumbbell 4 sets of 15 reps (45 seconds of rest between sets)
Mid chest exercises for men
- Dumbbell pushups 4 sets of 20 reps (30 seconds of rest between sets)
- Dumbbell bench press lying on the floor 4 sets of 15 reps (30 seconds of rest between sets)
- Wiring dumbbells on the ball 4 sets of 12 reps (30 seconds of rest between sets)
- As you can see, this workout is easy to enter at any time, even for the busiest people.
Many people have the wrong idea that in order to get results in training, it is necessary to go to the gym with the appropriate equipment.
However, the truth is that in fact you need quite a bit of equipment and a bit of creativity and then you will see the whole variety of different exercises.
As you can see above, for pumping the pectoral muscles it is not at all necessary to have a bench in your arsenal and perform a bench press. Work with what you have at the moment.
Don’t miss workouts!