Six chest exercises for men to build strength and definition

A defined chest is a common goal for male gym-goers. While that might sound superficial, there are plenty of good reasons to work on your ‘pecs’ – and looking buff is only one of them. 

A strong chest, comprising the pectoralis major and minor, is not only sought after for an aesthetically pleasing physique, but it’s also crucial for our functional strength. We use our chest muscles all day long: for pushing open a door; for lifting our children (or grandchildren) off the floor; and for breathing.   

Strong chest muscles contribute to all pushing movements in sports and daily activities. Additionally, a strong and stable chest can help prevent injuries by stabilising the shoulder joint.

A well-developed chest creates a balanced, strong physique. But in my experience, nearly all men, no matter their age, also want their pecs to feel bigger and more defined. So I also want to dive into effective strategies for achieving a rapid chest “pump” by stimulating muscle fibres for maximum gains – whether your goal is size, strength or endurance.

To achieve a quick “pump” (which is the temporary increase in muscle size due to higher blood flow), it’s essential to follow some very specific training techniques. By the way, the “pump” is not only about looking “pumped”, it shows that muscles are receiving more oxygen and nutrients necessary for growth and repair. This ultimately builds longer-term size and strength, so it’s not all superficial. 

Here is what you need to consider when trying to maximise the chest pump.

1. High volume, moderate weight: Engage in high-volume workouts with moderate weights. Aim for three to four sets of 12-15 repetitions. This rep range increases blood flow to the muscles, enhancing the pump. You’ll ideally be aiming for 14-16 sets per week per muscle group. 
2. Use short rest periods: Keep rest periods between sets short, around 30-60 seconds. Shorter rest periods maintain an elevated heart rate, promoting continuous blood flow to the target muscles, and will help to overload effectively. 
3. Mix isolation and compound movements: Combining “compound” exercises, like bench presses and push-ups, with isolation movements, such as chest fly, increases the overall ability to integrate every single muscle. Compound movements recruit multiple muscle groups, while isolation exercises target the chest more directly.
4. Mind-muscle connection: Focus on the muscle being worked. Believe it or not, it’s a well used and established method to visualise your chest (or any other) muscles contracting and expanding with each rep. This mental focus enhances muscle activation, leading to a better pump and it actually really does work.

Whether for aesthetic purposes, functional strength, or overall fitness, a dedicated chest workout regimen is a crucial component of any comprehensive fitness plan.

The following exercises will help you develop a strong and well-defined chest and maximal growth.

Press-up