This is a great way to isolate each side of your chest independently, while forcing your core to stabilize and strengthen, in order to balance the movement.
Reps: 12 per arm
Sets: 3
Rest: 40 seconds
Tempo: 2010
To get started:
Lie down on on your back on a bench while holding one dumbbell with a neutral, palms facing in grip.
If needed, to improve balance, hold your other arm straight out to the side or grip the bench.
Push your feet through the floor, press your back into the bench, tighten your core for balance, then contract your chest muscles to press the dumbbell up and straighten your arm above your chest.
Your wrist should remain in the neutral palms facing in grip.
Reverse the movement by slowly lowering the dumbbell back to the starting position.
This is a great exercise that primarily targets the chest, as well as the triceps and shoulders.
Using a neutral palms facing in grip places less stress on your shoulders.
Reps: 12
Sets: 3
Rest: 40 seconds
Tempo: 2010
To get started:
Lie face up on an incline bench that is set to approximately 15-30 degrees.
Grab a set of dumbbells with a neutral palms facing in grip and hold them at your sides.
Press your feet into the ground, your back into the bench, and contract your chest to press the dumbbells up so your arms are straight with the dumbbells over your shoulders.
Under control, lower the weights to your upper chest, then press them back up.
This is a great way to add extra resistance to build more strength in your chest and triceps.
Besides a weight plate, you can also complete the weighted push up using a sandbag or a weighted vest.
Reps: 12
Sets: 3
Rest: 40 seconds
Tempo: 1010
To get started:
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If you have a workout partner, get into the traditional push up position, with your hands directly below your shoulders.
Have your workout partner place the weighted plate on your back between your shoulder blades.
If you don’t have a workout partner, lay flat on your stomach, then safely place the weighted plate on your back, then press up into the traditional push up position.
Maintain a straight line from your heels to your head by keeping your core tight and your glutes contracted.
Bend your elbows to lower your body towards the floor until your chest almost touches.
Contract your chest and tricep muscles to press the floor away from you to come back to the starting position.
Repeat.
That’s it.
You’re done.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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