Best Chest Workout for Beginner at Gym | Health and Fitness ~ Health and Fitness

Best Chest Workout for Beginner

Today we will discuss about “best chest workout for beginner”. Making a wide chest is a dream of most men because it gives your body a very good shape.

You have seen that when broad-chested people wear T-shirts or Shirts, their personality emerges like a muscular bodybuilder.

Here's a list of how a beginner can build his or her chest muscles and get ready to practice with more weight in the future.

Six Best Chest Workout Name :

Wide grip Push Up (Chest Workout for Beginner)

How to do:

At the start, place your hand(Wider than normal Push up) in the floor underneath your shoulder. Your palm will face the ground and toes are on the floor.

Your back, hip and leg should be in a straight line. Meanwhile your body forms will be in a parallel condition.

Take a long breath. Keeping your upper body weight in your arm, bend your elbows towards your leg to lower your chest. In this stage your hip and leg will down in parallel. Keep in mind your chest should not touch the ground.

Hold your upper body 1-½ sec in bottom and then powerfully return to your back position. Hold the breath until you return into initial position.

Prescription: Repeat the exercise for 3 times (25>25>20 Repetition).

Benefits: Doing push up every day will increase the strength of your upper body. Push up increase the blood flow in your upper chest to pump your chest muscles and prepare for next chest exercise.

Bench Press (Chest Workout for Beginner)

How to do:

Lie down on a flat bench. Make sure your eye position is just below the barbell while lying on the bench.

Take a slightly larger grip from your shoulder length (Grab the bar in 4 fingers).

Take a long breath. You need to get the barbell out of the stand with a firm hand.

Slowly lower the bar near your middle chest and hold it for half a sec and then rapidly get back into initial position. Hold your breath until initial position.

Prescription: Repeat the exercise for 3 times (12>10>10 Repetition). Increase Weight in each set.

Benefits: Bench press is an exercise that hits your entire chest muscles. It is the most effective workout to gain your chest mass.

Incline Dumbbell bench press (Chest Workout for Beginner)

How to do:

You need an adjustable bench and two dumbbells to perform incline dumbbell bench press.

Adjust the bench at an angle of 30-45 degrees and Sit with two dumbbells in both hands resting on the thighs.

Lie down on a bench with dumbbells in both hands, holding the elbows tightly to the ribs below the shoulder. Keep your feet flat on the ground.

Take a long breath. By strengthening your arms Press both dumbbells upwards over your chest and try to move both dumbbells closer to each other.

Exhale slowly and return the dumbbells to the initial position. Pause the dumbbells when they are just above the shoulder-height

Prescription: Repeat the exercise for 3 times (15>12>10 Repetition). Increase Weight in each set.

Benefits: Incline Dumbbell bench press helps you to target the upper and middle chest and allow to gain mass.

Dumbbell Fly (Chest Workout for Beginner)

How to do:

Lie on your back on a flat bench and take dumbbells in both hands as per your ability. Place both dumbbells resting on your thighs and palms facing each other.

Now lift both the dumbbells together with the help of thighs and bring them over the shoulders.

Then place the dumbbell at shoulder width and place both palms facing each other. Now lift the dumbbell upwards and stop, this is the starting position of the dumbbell fly.

Bend your elbows slightly, so that the effect of the dumbbell does not fall on the biceps but on the chest.

Now keep bringing both hands downwards in their direction, until you feel a stretch in your chest. Breathe inwards while bringing the dumbbell down. Keep in mind that while doing this movement, the position of your elbows should be absolutely stable.

Then move the arms to the starting position while contracting the pectoral muscles of the chest and exhale. Hold the dumbbell above the chest for a second and bring it down again.

Prescription: Repeat the exercise for 3 times (15>12>10 Repetition). Increase Weight in each set.

Benefits: Dumbbell fly works on both your chest muscles. This exercise develops both large Pectoralis major and small Pectoralis minor.

Pec Dec Fly (Chest Workout for Beginner)

How to do:

While sitting on the seat of Pec Dec Fly or Butter fly Machine, hold the handle with the hands placed at chest height.

Pressure evenly by holding both of the handles. Fully Squeeze your pecs at the end of the motion and bring the two handles close to each other.

After holding 1 sec open your arm and back to the initial position.

Start with a light weight, and then increase weight gradually. When you push the weight forward take a long breath and hold until you bring it back.

Prescription: Repeat the exercise for 3 times (15>12>10 Repetition). Increase Weight in each set.

Benefits: This exercise is ideal for increasing your upper chest Pectoralis major muscle and strengthening complete chest to move shoulder joint.

Dumbbell pullover (Chest Workout for Beginner)

How to do:

Hold a medium to heavy weight dumbbell with both hands and lie down on a flat bench.

With your feet planted in the ground, extend your arms towards the sky. With your lower back pressed into the bench, slowly extend your hand over the head until your biceps touch the ear.

Slowly bring your arms back to initial position.

When you push the weight forward take a long breath and hold until you bring it back.

Prescription: Repeat the exercise for 3 times (15>12>10 Repetition). Increase Weight in each set.

Benefits: Dumbbell pullover hits your lat and chest muscles. It strengthen your core and increase muscle mass of Pectoralis major and Pectoralis minor.

Apart from this, there are a lot of exercises for the Chest like,

Incline Bench Press (Upper Chest)

Decline Bench Press (Lower Chest)

Cable Cross

Parallel Bar Dips

Seated machine chest press

Low cable crossover

TRX chest press

TRX chest fly

If you are a beginner then do the above mention 6 exercises, which will helps you to mature and strengthening your chest muscles. But it is important that your position is correct and also use the right weight.

Conclusion:

Before doing these exercises, do not forget to take the advice of your trainer, so that he can guide you in the right way. If you are looking for exercises for any specific body parts of your body, then you can check out our Health and Fitness website. Thank you for the reading of Best Chest Workout for Beginner full article, if you have any help with this article, then let us know, we will share your selected comments on our social media platform.

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