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: Build Those Chest Muscles
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. The only machines I would recommend in the gym, are cable-pulley machines like the cable crossover machine, because these also activate stabilizer muscles.
Why Pushups Are Better Than The Bench Press
Where you can, opt for bodyweight exercises like pushups instead of the bench press. This is because bodyweight exercises, by requiring your whole body to move through space, recruit more muscle groups throughout the body.
Where pushups stimulate your chest, arms, core (lower back and abs), buttocks, thighs, and calves, the bench press only stimulates your chest and arms. This extra muscular stimulation from a bodyweight exercise leads to a greater metabolic effect in your body, with greater anabolic hormone release, and hence a greater fat-burning and chest-flattening effect.
Step #2: Burn Fat From The Surface Of Your 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 on your chest.
You know those male cover-models who tell you they get abs by doing a thousand crunches every morning? They’re lying. Their real secret is a clean diet and lots of cardio.
See, there is no way to stimulate the body to just burn fat from the belly to get abs, or from the chest to lose man boobs. 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 the 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.
You’ll also get far better results if you do your cardio HIIT-style, rather than do it the traditional slow, steady-state way.
Step #3: Change 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 hormone, 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 train, how to use nutrition to even give your body a chance to release these chemicals and much more.
If you want to learn more about how to exercise in a way that will modify your physique and give your chest that hardcore unstoppable look, Click here to watch the How To Lose Man Boobs Naturally video, where you will learn everything you need about the best chest exercises for men.