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Pectoral Exercises for Men

Sheetal Mandora Jan 22, 2019
Here are some pectoral exercises that men can try who are looking to develop their body.
The pectoral exercises for men mentioned here will help develop your chest and give you the appearance of a body builder. These exercises will help you shape your pectoral muscles and not overtrain them.

There are a few types given here. Take your pick.


Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.

Exercises without Weights

Diamond Push-ups

  • Place an exercise mat, and lie face-down on the floor. Keep your hands and legs straight, and relax in this position.
  • Bring your hands up, and place them together in front of your chest.
  • Make a diamond shape with your fingers.
  • Positioning your palms in this manner will create immense pressure on them while working out. Balance the weight of your body on your hands and toes of the feet. Breathe normally.
  • Exhale, and start the push-ups normally. Gain a steady momentum for your workout. Do 3 sets of 15―20 each.

Hindu Push-ups

  • Place an exercise mat on the floor, and stand with your feet wider than your shoulders.
  • Slowly bend down, and place the palms of your hands on the floor in front of you. It should look like a downward dog position.
  • Breathe normally as you do this exercise. Bend your elbows bringing the chest down.
  • Don't let your chest touch the floor. Instead, just sweep it across the floor and move forward with your chest.
  • Push until your body is in upward dog position. Let your chest open up as you hold the position for about a second.
  • Push yourself back to the starting downward dog position. Repeat for 10―15 times.

Stability Ball Push-ups

  • Place an exercise mat on the floor, and a stability ball on top of it.
  • Stand behind the ball, and bend down to rest your abdomen on it.
  • Slowly roll yourself forward while supporting yourself with the palms of your hands.
  • Stop when your shins are resting on the ball. Keep your hands shoulder-width apart.
  • Inhale, and do a normal push-up. Exhale as you come back up to the original place. Do 3 sets of 15 each.

Exercises Performed with Weights

Bench Press

  • Hold the bar between your hands, keeping shoulder-width apart space.
  • Bend your knees at 90º angle with the soles of your feet flat on the floor. Your shoulders and head should be supported by the bench.
  • Prepare your core muscles for the workout and contract your shoulder blades.
  • Inhale, and lift the bar from its rack and hold it steadily, right over your chest.
  • Exhale, and lower the bar bringing it closer to the chest. Inhale to push it back up towards the ceiling.
  • As you exercise the pectoral, make sure you keep the natural arch of your back.

T Press-up

  • Stand straight, keeping your feet shoulder-width apart. Keep the elbows closer to your body, and don't sag your hips.
  • Hold the dumbbells in your hands while keeping the wrists straight.
  • Twist your upper body as you raise the dumbbell in your right hand directly over your head.
  • Hold it for a second, and bring the hand back down. Follow the same instructions for the other side. Do 3 sets of 15 on each hand.

Dumbbell Pullover

  • Lie on the bench keeping your head and shoulders supported over it.
  • The soles of your feet will be flat on the floor. Hold the dumbbells in your hands, and over the chest.
  • Prepare your core muscles as you begin the exercise. Slowly lower the weights behind your head.
  • Hold this position for a second, and bring back the weights to the starting position.
  • As you do, you can notice that your pectorals are being used now.
  • Make sure to keep your elbows slightly bent, and keep the natural arch of your back.