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10 Chest Exercises for Men: It’s Big Tiddy Season!

Need nicer tits? This list of 10 chest exercises for men is here to boost your confidence and your cup size!
Editorial team
December 7, 2023
June 20, 2024
min. read
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Pamela Anderson. Sofia Vergara. You. That’s right: You’re in your big, busty manboob era. We can feel it in the air.

BTS (Big Titty Season, naturally) is in full swing, and for a lot of us gays, it’s a veritable arms race to see who can get the most voluptuous chest. Chest exercises for men are in high demand, and you need ones that get you the most gains.

Just think about what will be different when you have a sensational rack that leaves those thirsty boys even more parched. Maybe your new body will give your ex pangs of regret when they see your thirst traps in the gym mirror with the good lighting. Perhaps you’ll go on a shopping spree to find the perfect fit to highlight your bodacious breasticles. (You’ll probably have to so you don’t hulk out of your sweaters in the middle of the workday.)

Whatever happens, you’ll be feeling hot and confident as you push out your new plump pecs for all the world to see. How can you realize this dream of sporting your own pair of muscly double D’s? That’s where we come in: We’ll help you develop that perfect upper chest workout to make your pecs (and the buttons on your dress shirts) pop.

All you need to know about chest muscles

A generous chest is a universal aphrodisiac, so we know how excited you are to pump some iron. But first, let’s pump the brakes and look at the science behind becoming your bustiest self.

Latin lesson: Naming the muscles in question

As you probably know, what we’ve been referring to as your knockers are your chest muscles. Believe it or not, you aren’t the only one studying these bulges that adorn every hunk’s Grindr profile pic. Scientists know all sorts of things about them (although we’ve heard they do their research in a lab).

This muscle group, often called the pectorals or pecs, includes the pectoralis major and pectoralis minor. The pectoralis major is the larger and more prominent of the two. These muscles work together to assist you with everything from arm movement to solidifying evening plans with that twink you’ve had your eye on.

The benefits of a boobylicious workout plan

So why bother training your upper body with a chest and back workout? The benefits don’t stop at looking like a sexy Bond villain when you put on a turtleneck.

A great one that still plays into your aesthetics is giving you better posture. If you can stand tall, guys will think you’re taller, and we all know how much the tall kings pull. But short kings, don’t hesitate to rise up and outboob the competition; you’ll be glad you did.

Even if you wouldn’t describe yourself as a jock, hitting the gym provides health benefits. Chest muscles give you more strength — if you’re into that sort of thing. Chest strength is vital for pushing or swinging. It can also help alleviate upper back strain, especially if you sit at a desk all day and forget to correct your posture (apologies for the self-insert).

Work smarter (and harder)

You aren’t going to build muscle just by doing chest workouts with dumbbells occasionally. If you want actual results, you’ll want to follow the tried and true hypertrophy methods.

This means finding the best rep-to-weight ratio for you and remembering to take time for rest. Oh, and don’t forget to switch up that diet to gain more muscle. You’ll need protein, but pay attention to other nutrients, too. Who knew chicken breasts could be the key to unlocking the potential of your human breasts?

Common mistakes to avoid

We know what you’re thinking: benching for breakfast, lunch, and dinner. Eat, sleep, and dream bench. Be the bench you wish to see in the world.

Yes, bench pressing is obviously fantastic for your pec muscles. But too many people focus too much on bench pressing, which means you’re only getting half the story.

Incorporate other exercises to achieve a well-rounded workout for your pectoral muscles. That way, your pecs will be perkier and more balanced. You should also train your back muscles to keep your upper body balanced.

If one thing is vital to any workout, it’s developing good form. You can seriously injure yourself if you aren’t exercising with proper form. And how are you going to look like you just came back from Dr. Zizmor’s office if you hurt your muscles? You’ll be destined for flatness, and we can’t have that. (We can, actually; all bodies are beautiful, but the bit must go on.)

10 chest exercises for tig ol’ bitties

It’s time for the meat of this blog: the chest exercises for men that will give you jaw-dropping daddy milkers, the likes of which no one has ever seen before.

Is that over-promising? That’s up to you — have you been eating your chicken breast? Here are 10 options to keep that fire burning in your chest.

Barbell bench press

Didn’t we just get done saying the bench press isn’t everything? Yes, but that was then, and this is now. And now we’re agreeing with you: The bench press is classic for a reason. It gets results.

  • Grip the bar slightly further apart than your shoulders. Arch your back so you can feel space between you and the bench.
  • Lower the bar down to your sternum and tuck your elbows at a 45-degree angle at your side.
  • When you feel the bar touch your body, push your feet into the floor and drive the bar back to its initial position.

Cable crossover

The cable crossover exercise is great if you have the equipment for it. You could also achieve a similar workout with a resistance band if you have it lying around.

  • Hold a pulley with each hand at a height around the center of your torso.
  • Step forward with your elbows slightly bent to create tension in the cables.
  • Flex your pecs as you collapse both hands together in front of your chest.
  • Slowly let your arms stretch back out to your sides, keeping tension the whole time.


Incline dumbbell chest fly

You’ll need an adjustable bench for this. But it’s a fantastic way to really hulk out and show the gym what you’re workin’ with in the pec department.

  • Set the bench angle to around 45 degrees. Lie back with a dumbbell in each hand.
  • Turn your palms toward your body.
  • Press the dumbbells directly over your chest, bending your elbows slightly.
  • Spread them open like you’re going in for a hug.
  • Bring your arms back in, returning them to the starting position over your chest.

Dumbbell bench press

The bench press just got a lot simpler. The dumbbell bench press is a great at-home chest workout, where you’re more likely to have dumbbells rather than barbells.

There are plenty of ways to mix it up so you work every fiber of those juicy pecs. Try decline bench or incline bench presses to target your lower and upper chest muscles, respectively.

  • Start as you would for a barbell bench press, ensuring space between your lower back and the bench. 
  • Lower the dumbbells and hold them at shoulder level.
  • Press them straight up to their original position.

Chest dip

The chest dip uses parallel or dip bars to fire off your chest muscles and give every muscle in your torso a run for its money.

  • Stand between two bars and place a hand on either bar. Lift your feet off the ground and keep your arms completely straight.
  • Bend at the elbows to lower down until your upper arms parallel the floor. Lean forward slightly to emphasize your chest muscles. Keep your core engaged.
  • Slowly return to the first position to complete the chest dip.

Dumbbell pullover

The dumbbell pullover is an excellent foundational workout for your back and chest muscles. Remember: Both are important if you want to turn heads at your local construction site.

  • Lie back on a bench and cup one side of a dumbbell with outstretched hands so the weight dangles over your chest.
  • Engage your core and keep your chin tucked. Lower the dumbbell behind your head until you feel the stretch in your boobs.
  • Hold for a second before returning the dumbbell back up.


You read that right: The gym class classic is back with a vengeance and ready for you to drop and give it…well, as many pushups as make sense.

  • From all fours, lift yourself into a straight-arm plank. Ensure your body is straight and engage your core.
  • Lower your body slowly, tucking your elbows near your torso. Go as low as possible until your chest almost touches the ground.
  • Push through your triceps and chest to come back to the first position.

Chest press machine

For those who want to embrace AI and live among the machines, boy, have we got a chest workout for you. Use a machine and get swole!

  • Load up the plates before sitting down with feet flat on the floor.
  • Grab the handles and press all the way out.
  • Lower back down to complete one chest press. Easy, right?


This exercise is another at-home classic, provided you don’t have downstairs neighbors with a penchant for complaining to the building manager. But they’ll understand entirely once they see your new rack!

  • Start in a standing position. Squat down and place both hands on the ground in front of you. Shoot your feet out so you’re in a pushup position.
  • Lower down into a pushup. On your way back up, jump your feet to meet your hands.
  • Jump up as high as possible, sending your hands over your head. Repeat this process as one fluid motion for as many reps as possible.

Plank to pushup

Here’s another classic for the living room. Combining the plank with pushups will give you a double dose of chest engagement (and improve your topping skills).

  • Start in a forearm plank. This is like the pushup position, except you’re on your elbows.
  • Push out from your triceps and place your hands on the ground, rising to a pushup position.
  • Then, do a pushup!
  • Return to the forearm plank by lowering one arm down and then the other. It’s best to alternate which arm leads the movement to balance the exercise.

Hey, your tits are down here!

If eyes are the windows to the soul (or the nipples of the face), then pecs are the key to the hotel room of at least three guys. You’ll serve the neighborhood a big chunk of hefty hunk once you add some of these exercises to your arsenal. And who knows? Maybe you’ll get to complain to your friends at brunch about how guys never seem to notice your personality or intelligence. Isn’t that fun?

Man meat comes in various cuts and rubs, so which one are you ready to sink your teeth into? Sign up for Grindr and pick up a satisfying slab today. Get the Grindr app, or start browsing hands-free with Grindr Web — the same Grindr you know and love, now available on your laptop or PC with no download required.

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