There exist a whole lot of chest workout routine, but you don’t need all of them. In training for mass, what you need is an efficient chest workout routine that will train the upper and lower chest muscles, leaving no rooms for unequal mass build up.

An efficient chest workout routine does not have to be the most difficult there is, it is rather the routine that focuses on equal stimulation of the pecs.

Thankfully, I have taken the time to outline eleven chest workout routine for mass builders.

The routine starts with the chest push-ups which is mostly ignored in contemporary routines, then it moves to barbells.

Barbells and dumbbells can be interchanged in the routine, depending on the how much control you have on the dumbbells.

However, I will suggest barbells before dumbbells because they require more energy, you wouldn’t want to be lifting barbells exhausted.

Also, I shied away from giving a specific number of repetitions of each exercise, this is because there are no standard repetitions.

So in going through with the routine, you will have to know your repetition strength, alongside a considerable weighting.

A little advice? Start with at least 10 repetitions.

Let’s build the chest muscles, shall we?

Chest Workout Routine for Men – Best 11 Workouts for Ripped Bigger Chest

1.Decline Chest Press-Up

This can virtually be done anywhere, anytime. It is a lower chest workout session with emphasis on the lower pecs.

A decline chest press-up will help build a defined chest. And it serves as a warm-up in the routine.

Directions:

• As the name suggests, there must be a declination.
• With your feet forming the upper elevation, place them on a bench with your hands placed on the floor, exactly at your shoulder length.
• Release your weight onto your upper body, then lower your body till your chest is almost on the floor.
• You have to get back to your former position, so press your body back up.
• Don’t worry about controlling the pecs, they are being stimulated.
• But don’t forget to control your breathing.
• Give a two-second pause on getting to the initial position, then repeat.

2. Staggered Push-Up

A good way to get off the effect of the decline chest push-up is the staggered push-up.

The staggered press-up helps build the muscles between the hand and the chest (pectoralis minor).

Directions:

• You will have to be on a normal press-up position, with your hands a bit displaced from each other.
• That is, your right hand is a step ahead or behind the left hand.
• You don’t have to shift your weight, simply lower your whole body until your chest is a few inches away from the floor.
• Just when you are about going back up, charge the speed up by pulling your hands off the floor, interchanging the positions of your hands.
•  When you are up, repeat the process.
• Again, controlling your breathing pattern is very important.

3. Flat Barbell Bench Press

A bench press is an all-in upper and lower chest muscle exercise.

Apart from the pecs workout, it also trains the triceps. It is rather a workout with a lot of built-in technicalities, hence it should be undertaken with safety measures.

For this chest workout routine, after the press-ups which I like to term warm-ups, the barbell bench press comes next.

As established before, it stimulates a whole lot of muscle mass, hence it is energy draining.

So, for good conservation and efficient use of energy, it is recommended that you undertake the barbell bench press while you are still fresh in the chest workout routine.

However, the dumbbell bench press exercises can be substituted in the absence of barbells.

Directions:

• Unlike the press-up exercises, you will have to be on the bench for this.
• Lie on the bench at knee-level, then adjust your body so that your eyes are directly facing the bar of the barbell.
• With your chest raised up, squeeze your shoulder towards your waist region
• Now, you are about to lift the weight. Place your hands a little wider than your shoulders on the bar. Ensure that you don’t go too wide.
• Grab the bar and hold it tightly, allowing the weight to rest on your palms and not your fingers.
• Reinforce your feet on the ground and lift, arching your back as you lift.
• After lifting, loosen the grip a bit and make sure the barbell is aligning with your shoulder.
• You are ready to do a flat bench barbell press.

Read Further- 7 Best Full Body Workout Routines (Lose Weight and Get Flat Belly)

4. Incline Barbell Bench Press

The incline barbell bench press is good for upper chest mass workout.

Directions:

• With the bench inclined at angle between 30-45degree (I recommend 30degree), lie on your back with your head in alignment with the bar.
• Raise your chest and squeeze your shoulders, not towards your waist region this time. Just squeeze.
• Place your hands a little wider than your shoulders on the bar. Make sure not to go too wide.
• Grab the bar and hold it tightly, allowing the weight to rest on your palms and not your fingers.
• Reinforce your feet on the ground and lift, arching your back as you lift.
• After lifting, loosen the grip a bit and make sure the barbell is aligning with your shoulder.
• It is time to rack the bar.

5. Flat Dumbbell Bench Press

Since the barbell bench press is energy consuming, I have limited the exercises to two in the chest workout routine.

The dumbbell bench press compared to the barbell bench press has more advantages.

Some of the advantages include the fact that it is easier on your joints, and it avails the fibers of the muscles a larger motion coverage, and it gives less stress on the joints.

Directions:

• Lie on a flat bench with a dumbbell in each hand. It takes time to balance a dumbbell, so make sure you have a balanced grip before going further.
• With a neutral grip, relax your shoulders so that your elbows will make right angles, making the dumbbells leveled with your chest.
• Raise your chest and take a deep breath, don’t forget to plant your feet on the ground.
• Lift the two dumbbells simultaneously, breathing out in the process.
• Don’t flex your elbows in the process, allow the shoulders to carry the weight.

6. Flat Dumbbell Bench Squeeze Press

On the chest workout routine so far, we have been focusing on the upper and lower pecs.

How about we workout the mid-chest region?

Still on the flat dumbbell press, when the dumbbells are squeezed, all the stimulations are pushed to the muscles outlining the chest muscles.

It sends the muscles into a range of motion which brings about mass growth.

Directions:

• On a flat bench, hold a pair of dumbbells with your arms right above your chest.
• After balancing the weight, make your palms face each other.
• Bring the two dumbbells together and squeeze them. At the same time, keeping them from touching your chest.
• Release the squeeze, going back to your former position.

7. Incline Reverse-Grip Dumbbell Press

The reverse-grip involves holding the dumbbells with your arms facing you.

It is an important chest workout routine exercise because it gives mass to the upper chest muscle, especially when done in an inclined position.

Directions:

• Lie on the incline bench with dumbbells in each hand resting on your knees.
• Arch your back with your feet firmly on the floor.
• Then push the dumbbells up above your chest.
• While holding them above your chest, twist your palms to towards the shoulders.
• This is the starting position for this exercise.
• Lower the weight to your chest, making sure you flex the elbows in the process.
• Return to your starting position, then repeat.

8. Decline Dumbbell Bench Press

This is a lower chest workout; it builds the lower pecs in mass. You will feel much of the effect when doing this on your lower abdomen.

Directions:

• A decline bench is used. Lie on the bench, ensuring that your shins are hooked on the leg support
• Hold the dumbbells with your arms stretched out straight.
• At this point, you will have to turn your palms to face your feet, shifting the weight of the dumbbells to your shoulder.
• Lower both hands, till it almost flattens with your stomach, then takes it all back up.

Read –9 Best Weight Loss Workouts for Men at Home

9. Chest Dips

Dips work the entire upper body, including the arms, shoulders and upper arms.

After successfully doing the barbells and dumbbells chest workout routine, chest dips are your next stop.

Directions:

• With your arms held out straight, hold the bars of a dip station with your palms facing inward.
• Lower your straight arms till your elbows are at 90 degrees.
• Ensure they are tucked to your body as you lower them.
• Drive yourself with your arms all the way to the top, then lower yourself with your legs folded at the knee region.
• Repeat.

10. Leverage Decline Chest Press

This chest exercise works the lower chest muscles. It is done with a Hammer Strength machine and it can be done even when you are running out of energy.

Hence the reason why it is coming this late in this chest workout routine.

Directions

• Getting into the starting position is crucial in this exercise.
• The seat of the machine should be adjusted such that the handles are in alignment with the lower chest muscles.
• Your back should be on the resting pad.
• Press the handles forward, extending your arms slowly till they are fully extended.
• Do not allow your elbow to lock while your arms are fully stretched
• Be at this position for four seconds, then return to your starting position.

11. Cable Fly

The cable fly exercise is most likened to hugging a big tree. It is done with cable pulleys with handles attached to them.

There are different ways in which the cable fly can be done, but for this chest workout routine, I will suggest one of such ways which does not require much energy.

Directions:

• Set the pulleys a little bit above your shoulder level, then select your desired weight.
• Grab the handles attached to the pulleys, then take a step forward so your legs will be superimposed.
• Bend your upper body away from the waist and maintain the position as your starting position.
• With your hands holding the handles firmly, extend them sideways till you feel your chest stretching.
• Don’t forget to breathe in while you are doing this.
• Return to the starting position, breathing out in the process.

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Conclusion

Finally, the pectoralis major is the main muscle of the chest, it is made up of the upper chest muscle and the lower chest muscle.

A standard chest workout will work the lower and upper chest muscles.

However, most chest workout routines stimulate some parts of the muscles more than the rest.

So start and focus on those ones that are best and easy for you, especially if you are a beginner to chest workout routine.