Having a bigger and strong chest is a dream for every man.

It's simple but not easy to get a bigger and stronger chest, it needs commitment and discipline.

In this article, I will share with you the top 10 exercises for a bigger chest but keep in mind not to overdo the exercise or try to do all of them, pick 3 or 4 of them that fit you and you feel comfortable and do it 3 to 4 times weekly.

Enjoy the process, don't rush it. If you do it consistently you will see results over time "good things take time ".

before we dive in let's understand a couple of things 

what are the chest muscles?

The muscles of the chest are three main muscles

pectoralis major

Has two heads clavicular head and sternocostal head if one makes a contraction the other head relaxes.

pectoralis minor

This muscle is responsible for the stability and movement of the shoulder and also helps to breathe.

serratus anterior

It starts from the 1st rib up to the 8th rib and ends with the medial shoulder blade.

Serratus helps the shoulder stability when you do pushing and protects the scapular from winging.

Also, the chest has one accessory called the subclavian muscle which helps to breathe.

What to ear to get bigger chest muscles?

To get bigger chest muscles you have to eat more proteins(just the right amount for you) because proteins are essential substances for muscle building in a process called muscle protein synthesis. 

Also eat fruits, vegetables, whole grains, and foods enriched with protein. To avoid any mistakes if it's better to contact distortion to help you with your first.

Eating more proteins increases muscle protein synthesis which leads to muscle growth.

The recommended dose by the American Dietetic Association is 8 grams of protein/kg of the body weight

For example, a 68 kg person who wants big muscles should take 109 to 150 grams/day.  Meals should be apart for 3 to 5 hours.

10 Best Chest Exercises for Men

When you see those guys in the gym with the bigger chest you assume it's about lifting more weight, well expertise doesn't agree with you, it's better to gradually increase your weight even if you want big muscle, do your workout in a smart balanced way. With that said here are the top 10 exercises for a bigger chest

1. Push-Ups

Push-ups are well-known exercises and are effective for the chest, and the best part is you can do them anywhere you want in the gym or the house.

How to do push-ups

Hands should be at the pale where they meet the top of your arm

Legs should level with your hips

Elbow should be an angel of  90 degree

Palms and toes must be touching the ground

Push-ups affect the Pectorals, triceps, deltoid, core muscles, serratus interior 

2.. Cable Cross-Over

Cable cross-over is a common workout at the gym and it can be done high to low or low to high.

The two versions need a cable pulley machine to be done.

How to do Cable Cross over 

To do the low to the high version set the machine at low level and attach the D handle to both sides, feet must be at shoulder width and your chest up plus back straighten then grab the two handles while you're looking up and bring them to the eye level and return slowly to the starting point.

To do The other version of hih to low set the machine to the highest level and use an overhand grip while your fee is at shoulder level and bent your elbow slightly then form T like formation and brig the two handles at hip level while using your core then slowly return to the starting point.

cable cross impacts the pectoralis heads of the Sternal.

3. Incline Dumbbell Bench Press

The bench press is a well-known exercise at the gym, doing it in an incline position has more activation of the upper pecs. Also some activation on the biceps and shoulder

How to do incline dumbbell bench 

Take two dumbbells and Make your incline bench at a 45 to 30-degree angle then sit back with your feet flat, next extend your arms and lift the dumbbells above through your chest midline and try to bring the two arms together at the middle. Then repeat to the start position.

4. Flat bench press

All you need is a barbell or dumbbells and a flat bench 

How to do flat bench press

Feet on the ground and knees bent and your back lies on the bench then lift your dumbbells then push them above through your nipple line while your elbow is at 45 degrees and bring them back at the nipple level. Repeat it at 8 to 12 reps of 3 sets

Always have a person next to you to help you if you fail to lift.

5. Barbell Bench Press

The barbell bench press is the best mass workout for the chest, it strengthens the pectoral. It activates the chest, biceps, and deletion muscles.

How to barbell bench press

Lie back on the bench and put your feet on the floor and eyes looking at the bar the make overhand grip while your hands are wide slightly at the shoulder width then lift the bar while keeping it over your chest then bring it back at the tip of your nipples

6. Close-Grip Bench Press

The close grip bench press works at the chest, triceps, and deltoid muscles

How to do  close grip bench press 

Start by lying on your back and feet on the ground then grab the barbell at the point of your midline chest I.e your hands are closer to each other lift it up and lower it to your nipple.

7. Chest Dip 

equipment: Dip machine

How to do Chest Dip 

put your feet behind your body and lean your torso forward while your elbows are slightly flared. then use your hands to your body in line with your arms then lower back again.

8. Plate Press-Out

equipment: one plate

How to do Plate Press-Out

you can do it by standing or lying on your back just gap the plate with both your palms and pull it away from your chest while squeezing your pectoral muscle then pulling back towards your chest.

9. Resistance Band Pull-Apart

equipment: exercise band

How to do  Resistance Band Pull-Apart

take your exercise band in front of your arms then stretch your arms wide open then return to the starting position.

10. Seated Pec Deck Machine

equipment pec deck machine

How to do Seated Pec Deck Machine

take the two sides of the machine while your arms are wide open then bring them together in front of your chest, and go back to the start position.

Conclusion

Doing above workouts with health diet can give you bigger and stronger chest muscles.

Before doing the workout first do warm up with low stress movements to avoid injuries.

Try to be persistent to your workout and lift weight that is comfortable to you.