Top 6 best chest workout for a beginner

Top 6 best chest workout for a beginner

Top 6 best chest workout for a beginner

Chest muscle is the large group of small muscles like back and legs which gives your body powerful chiseled upper body look.

For chiseled upper body, your chest muscles should be built properly through best chest workout for a beginner with less fat and more muscles around your chest.

Just because you are a beginner, try to lift light weights and build muscle mind connection first, learn which exercises hit which muscles, and then after mastering it go for heavyweights which will help you gain strength and increase muscle size.

Chest muscles are made of two muscles pectorial major and pectoral minor but are divided into three sections which can be hit by performing different variations of chest exercises.

1. Upper chest (Clavicular part)

2. Middle chest (Sternal part)

3. Lower chest (Coastal part)

So here are some of the top 6 best chest workout for a beginner which hits almost all parts for chest.

Before starting your workout always perform some warmup exercises for a chest which will help loosen your chest muscles and prevent any injuries on the shoulder joint, rotator cuffs or any kind of stretch marks.

Also, you need to perform a warm-up set of light weights before each and every exercise.

1. Pushups

Pushups

Simple pushups can be performed anywhere without any types of equipment which mainly targets your chest muscles and secondary muscles involved are triceps and shoulders.

Lie down on the floor, bow downwards, and keep your hands slightly wider than the shoulder width.

Now, Raise your torso with your arms, holding yourself slanting from the floor to the length of the hand. Do not let your hips come on the floor, or keep your butt in the air.

And then keep your wrist strong, breathe in, press the floor in a powerful way bending your elbows and bringing your chest towards the ground.

If your elbows are in outward it will target your chest muscles and if elbows are in then it will target your triceps muscles.

Breathe out push yourself back with your chest involved to get back in position. This completes one rep.

If it feels very difficult while doing simple pushups then you can start on your knees touching the ground for support.

2. Barbell bench press

Barbell bench press

Barbell flat bench press hits overall chest muscles but mainly targets middle chest area while lifting the barbell from a flat bench.

Add weights to the bar according to you as if you are beginner take light weights to perform this exercise perfectly.

First lie down on a flat bench, breathe in and raise the bar from the rack using a medium width grip and hold it little further above your head.

Now start lowering the bar slowly until it touches your middle chest while your elbows should slightly in from your shoulder line.

Take a small pause, push the bar back to the initial position using your chest muscles to push the bar while you breathe out.

At the top lock your arms and squeeze your middle chest muscles which completes one rep.

Caution: Don’t go too heavy because it will incorrect your form and may damage your shoulder joint and rotator cuffs. Always choose the weight that you can perform it in controlled form and hitting the proper muscles.

3. Incline dumbbell press

Incline dumbbell press

Incline dumbbell bench press mainly targets upper chest muscles and secondary muscles involved in this exercise are front delts.

Lie on the bench placed in a 45-degree angle with a dumbbell in each hand.

Start with weight resting on your chest, breathe in and then as you push dumbbell in an upward direction at shoulder width, breathe out.

While pushing your elbows should be little in from shoulder line so you can perfectly squeeze your upper chest muscle at the top.

Now returning to the initial position by bringing the dumbbell lower at chest level, pause for a sec which completes one rep.

Difference between the bar and dumbbell is a range of motion. In bar restricted range of motion and in dumbbell full range of muscle. Both are necessary for better growth of whole chest muscles.

Also read: Top 5 best easy abs workout for a beginner

4. Incline dumbbell fly

Incline dumbbell fly

Incline dumbbell fly mainly targets clavicular (upper chest) and secondary muscles involved are front delts and short head of biceps.

Hold a lightweight dumbbell in each hand and lie on an incline bench at an angle 30 degree.

Breathe in and spread your arms such that your shoulders are internally rotated and elbows point in a downward direction. This will be your starting position.

Now breathe out and try to bring your arms closer to each other such that your palms are facing each other and squeeze your upper chest muscle and that completes one rep.

5. Decline dumbbell press

Decline dumbbell press

Decline dumbbell press exercise targets sternal (lower chest muscles) and secondary muscles involved are clavicular, front delts, and triceps.

Lock or secure your legs at the end of the bench and lie down with a dumbbell on each hand such that your palms are facing in front.

Once you are lying, place the dumbbell on the shoulder width in front of you and breathe in. This is the starting position.

Once on the shoulder width, breathe out and move your wrists forward so that the arms of your hands are away from you and you are squeezing your lower chest muscles.

Now, bring weights slowly to your side of your chest until a slight stretch is felt on the chest and this completes your one rep.

6. Decline dumbbell fly

Decline dumbbell fly

Decline dumbbell fly exercise targets sternal (lower chest) and secondary muscles involved are clavicular, front delt and short head of biceps.

Lock or secure your legs at the end of the bench and lie down with a lightweight dumbbell on each hand such that palms are facing each other.

Breathe in and spread your arms such that your shoulders are internally rotated and elbows point in a downward direction. This will be your starting position.

To prevent tension on the biceps tendon, bend your elbows slightly, reduce your arms in a wide arc from both sides until you feel the strain on your chest.

Now breathe out and try to bring your arms closer to each other such that your palms are facing each other and squeeze your upper chest muscle and that completes one rep.

These are the top 6 best chest workout for a beginner which are all basic and try to add different variations of this chest workout for chiseled chest.

Also read: Top 6 best back workouts for a beginner

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One Reply to “Top 6 best chest workout for a beginner”

  1. This is one of the great informative post and wonderful article i come across . very good and positive approach too. Thank you for sharing this wonderful post with great info.

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