The 5 Best Chest Exercises for Men: Video Workout

This is the most-watched video we've ever made: over 2.6 million views on YouTube. I filmed it at my studio, Circuit Fit in Midtown Toronto, to share the five chest moves I actually rely on. I chose each one because research shows it targets the pecs well, and because every one of them is easier on the shoulders than grinding out heavy barbell bench. I learned that one the hard way: I tore a pec bench pressing with a barbell.

1. 180° twisting dumbbell press

Start with the dumbbells at the top like a regular press. Lower under control, then twist as you press up so your pinkies turn in toward each other. Squeeze the pecs together at the top and hold for a count of two. Research on grip position suggests a reverse (palms-toward-you) grip works the upper chest harder than the standard grip, and the twist gets you there on every rep.

2. Close-grip push-up

Studies comparing push-up hand widths found a narrow hand position produced the most chest activity, so bring your hands in. Make it harder by having a partner place a plate on your back, or drape a sandbag across your upper back. The sandbag loads your whole torso, and I love it as a chest-day finisher. Keep the lowering slow and drive up hard.

3. Cable crossover 21s

Use a staggered stance, brace your core and lean forward slightly. Keep a slight bend in the elbows to protect the joint and move from the shoulder. Do 7 reps scooping up from a low pulley, 7 reps with the pulleys at chest height punching straight out, then 7 reps from the top. That's 21 reps of constant tension from three angles.

4. Kettlebell fly

Start with the kettlebells over your chest and lower into a full stretch. Because the weight hangs below your palms, it pulls harder at the bottom than a dumbbell does. Stop just above your chest at the top, since there's no tension once the bells meet. Pause in the stretch, then squeeze back in as if pushing your pecs together.

5. Forward-leaning dip

Curl your legs back, squeeze your glutes and lean your torso forward to shift the work onto the lower chest. Most people who think they're leaning forward are just crunching. Have a partner spot you to get the angle right, and add a weight belt once bodyweight is easy.

How to program it

• Pick 3 or 4 of the five moves per session and rotate the rest in the following week.
• Do 3 sets of 6 to 12 reps. Use 21s and the sandbag push-up as finishers.
• Train chest 1 to 2 times a week, and balance it with the 5 best back exercises so your shoulders stay healthy.

Want a full plan around these moves? The free FreakMode 12-Week Trainer walks you through every phase. Recovery matters as much as the workout, especially after 35, so read how to boost testosterone naturally after 35 too.