GYM workout plan

10 Top Chest Exercises for Men

To make sure you work all the chest muscles, include a mix of motions in your chest workout routine:
Press using the flat or incline bench, dumbbells, or bar, or seated machine chest press.
Lift using the parallel bars, floor, or bench.
Pull using the cable fly bench, dumbbells, or cable crossovers.
If you’re a beginner, meet with a trainer to make sure you are following a good program with proper form during the exercises. Consider starting with a lower weight to reduce your risk of injury. You should be able to pick up the weight without too much strain. Remember, you can always go up in weight if the exercise seems too easy.
The number of reps and sets you do depends on your goal:
To increase size, try 1 to 3 sets of 8-12 reps for new or intermediate lifters or 3-6 sets of 1-12 reps for seasoned lifters, of a weight that is at the higher end of your 1 rep max. Rest 1-2 minutes with more reps and up to 3 minutes for higher weight, lower rep sets.
To increase strength, try 1 to 3 sets of 8-12 reps for new or intermediate lifters or 2-6 sets of 1-8 reps for seasoned lifters, of a weight that is around 60-80 percent of your max, depending on your experience. Rest 1-2 minutes with more reps and up to 3 minutes for higher weight, lower rep sets.

1. Barbell bench press

Position yourself on the bench with your feet firmly on the ground and your back flat (the bar should be directly over your eyes, and your head, shoulders, and buttocks should be on the bench).
Grasp the barbell with palms forward and thumbs wrapped around the bar. Move the bar into starting position, with help from a spotter if needed.
Position the bar over your chin or upper chest, keeping your elbows and wrists straight.
Inhale and lower the bar slountil it touches your chest below your armpits. As you lower, flare your elbows out