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Best Chest Workout Routine for Beginners

Best Chest Workout Routine for Beginners

Chest workouts are incredibly useful because chest muscles are responsible for most of the upper body movements like pushing, pulling, and arm up and down.

Other benefits of chest exercises include great caloric expenditure, better posture, increased muscle thickness, and improved upper-body strength.

By considering the importance of chest exercises, we’ll discuss the simple and effective chest workouts for beginners in this article.

Best Chest Workout Routine for Beginners

Workout Target Muscle Rep Sets Rest Time Days Per Week
Regular Push-Ups Chest
Triceps
Shoulder
6-8 2-3 30-40 sec 3-4
Incline Push-Ups Chest 6-8 2-3 30-40 sec 3-4
Decline Push-Ups Chest
Pectoral
Triceps
Serratus
6-8 2-3 30-40 sec 3-4
Clap Push-Ups Chest
Shoulder
Arm
6-8 2-3 40-60 sec 3-4
Dumbbell Bench Press Chest
Triceps
Anterior Deltoids
6-8 2-3 30-40 sec 3-4
Decline Dumbbell Bench Press Chest
Lower Pectoral
6-8 2-3 30-40 sec 3-4
Incline Dumbbell Bench Press Chest
Triceps
Anterior Deltoid
6-8 2-3 30-40 sec 3-4
One Arm Decline Dumbbell Bench Press Chest
Pectoral
6-8 2-3 40-60 sec 3-4
Dumbbell Floor Press Chest
Triceps
Shoulders
6-8 2-3 20-30 sec 3-4
Medicine Ball Chest Throw Chest
Biceps
Triceps
Shoulders
6-8 2-3 30-40 sec 3
Cable Chest Press Pectorals
Deltoids
Triceps
6-8 2-3 30-40 sec 2-3
Cable Crossover Chest
Pectorals
6-8 2-3 20-30 sec 3-4
Smith Machine Decline Bench Press Chest
Lower Pectoral
6-8 2-3 30-40 sec 3-4
Chest Fly Machine Pectoralis 6-8 2-3 30-40 sec 2-3
Barbell Bench Press Chest
Pectorals
6-8 2-3 30-40 2-3

1. The Importance of Chest Muscles

The pectoralis major and pectoralis minor, commonly referred to as "pecs," are the two main muscles that make up the chest region. The pectoralis major has a fan-like shape and covers the upper chest and extends to join the breastbone and shoulder. On the other hand, the pectoralis minor, which is located just underneath the pectoralis major, is a little, thin, triangular muscle.

These muscles perform everything from rotating and pulling, to lifting your arms. Furthermore, as these muscles make up the bulk of the chest wall, engaging them in exercise will result in significant improvement in the shape. It also speeds up your metabolism.

2. Chest Workouts for Beginners

2.1. Chest Workouts At Home Without Equipment

Regular Push-Ups

Even without a gym or any equipment, push-ups can be a powerful workout to develop your chest muscles.

  • Your feet and hands should be at least shoulder-width apart and preferably a little wider.
  • The tips of your fingers should point forward.
  • From head to toe, your body should be in a straight line. To do this, watch out that your body doesn't droop in the middle as a result of allowing your hips to bend downwards.
  • Everything needs to run straight. Instead of starting with your elbows bent, your push-up stance should resemble a strong plank on your hands.
  • Your glutes, hamstrings, and core will be actively engaged. This will support maintaining a neutral spine and a flat back.
  • Now bend at your elbows. Make sure that the angle of the bend should be around 45 degrees.
  • In order to maintain your form, lower yourself as much as you can, ensuring that your elbows are in line with your shoulders.
  • Push yourself back up, keeping your core engaged, until your arms are completely extended and you are back in the starting position.
  • Perform this exercise 6-8 times.

Incline Push-Ups

Start with an incline push-up if you initially find a regular push-up to be too difficult. You will need to push with less body weight if the inclination is greater. This is a beneficial workout for your lower chest as well.

  • Stand in front of a chair, table, or bench.
  • Put your hands on the bench's edge so that they are just broader than your shoulders. Keep your arms straight. Make sure your body, arms, and feet are all in a straight line.
  • While breathing in, slowly lower your chest to the border of the table by bending your elbows. Throughout the action, keep your body tight and straight.
  • When your elbows are fully extended but not locked, push your body away from the bench. As you push up, exhale.
  • Repeat the exercise 6-8 times slowly and steadily.

Decline Push-Ups

You may especially train your upper chest and shoulder muscles with the help of these push-ups. It will also make the exercise more difficult than a regular push-up since more of your body weight will be added to it.

  • Lower your chest until it touches the ground by bending your elbows.
  • Use a steady, controlled motion while maintaining an aligned position.
  • When you squat down, slightly look up with a straight chin. To provide a complete range of motion and prevent hitting your nose or head on the ground
  • You might be tempted to arch your back in this posture, but you should resist since doing so could cause damage.
  • To go back to the initial position, push up till your elbows are straight but not locked.
  • Perform this exercise 6-8 times.

Clap Push-Ups

  • Get on all four limbs and spread your hands out so they are just broader than your shoulders and parallel to the ground.
  • Brace your core and squeeze your glutes. Throughout the workout, keep up these contractions.
  • From your ankles to your head, your body needs to be arranged in a straight line.
  • Lower your body until your chest is almost parallel to the floor. Pause at the bottom, then quickly push away from the ground while clapping your hands once under your chest and then lowering them back to the floor.
  • Repeat this exercise 6-8 times.

2.2. Chest Workouts With Dumbbells

Dumbbells Bench Press

  • Grab a pair of dumbbells, then sit on the bench with the weights in your hip crease. While still holding the dumbbells on your hips, recline back on the bench.
  • Once you're in position, tighten your abdominal area and raise the dumbbells to your chest.
  • You should have your palms pointing forward. To activate your lats, turn your shoulders outward. Keep your upper back stable and in a tight position.
  • Gradually reduce the weights until your upper arms are parallel to your back while keeping a neutral wrist.
  • Your lower and upper arms should make a 90-degree angle, and your elbows should be placed 45 degrees apart from your body.
  • Take a pause at the bottom of the movement. 
  • Perform this exercise 6-8 times.

Decline Dumbbell Bench Press

  • Create a decline angle for a bench. Place dumbbells near the top end of the bench, one on each side.
  • Lay down on the decline bench with a dumbbell in each hand resting on top of your thighs. Secure your legs at the end of the bench.
  • Place the dumbbells at shoulder width in front of you after you are lying down. The arms should be completely extended and perpendicular to the floor, with the palms facing one another.
  • Lower your arms out to the sides in a broad arc until you feel a stretch in your chest, keeping your elbows slightly bent to avoid strain at the biceps tendon. As you carry out this part of the action, don’t forget to inhale.
  • Squeeze your chest muscles and exhale as you bring your arms back to the starting position. Remain consistent with the arc of motion you used to lower the dumbbells.
  • After a short instant in the contracted posture, move back to the starting position.
  • Repeat this exercise 6-8 times.

Incline Dumbbells Bench Press

  • Lean back on an inclined bench. With your elbows bent and angled downward below your ribs, hold a dumbbell in each hand. Rest your neck comfortably on the bench and maintain a flat foot position.
  • As you exhale, brace your abs and press weights straight up over your chest. Don't allow your wrists "cock" backward; keep them straight. Your arms should be parallel to the floor and the weights should almost touch each other.
  • As you inhale, reverse the motion and gradually lower the weights to the top of your chest. Your elbows should descend with the weights at a roughly 45-degree angle to your body. They shouldn't point outward or spread out to the edges. Instead, maintain a floor-facing stance with your elbows.
  • Repeat this exercise 6-8 times. As your strength increases, start with one set and work your way up to two to three sets. When your set is complete, sit up straight, place the dumbbells on your knees, and then safely leave the exercise. As you are lying on the incline bench, take care not to drop the dumbbells.
  • Repeat this exercise 6-8 times.

One Arm Decline Dumbbell Bench Press

  • Take a dumbbell in one hand and position a bench at a decline angle. Securing your legs under the bench's padding is a good idea if the angle of decline is steep. If your bench doesn't have padding, you should reduce the decline and maintain a flat foot position.
  • Start with your arms straight up and shoulder-width apart while maintaining a pronated grip. One arm is stretched over your chest while carrying a dumbbell.
  • Until you experience tension in your chest, gradually lower your arm to shoulder level while keeping a 90-degree angle of your elbow.
  • Revert to the beginning position after holding this position for a moment.
  • Repeat this exercise 6-8 times.

Dumbbells Floor Press

The dumbbell floor press is a modification of the floor press that is used to build up the triceps and chest muscles.

  • Start by sitting upright on the floor and the dumbbells balanced vertically on the ground.
  • With a firm grip, pick up each dumbbell and place it high in your hip crease.
  • Slowly lay back keeping the weights close to your chest. Bend your knees to around a 45-degree angle. Slightly raise your feet.
  • Your triceps and chest should be contracted in order to fully stretch the weights.
  • Lift both dumbbells to the beginning position, then gradually drop the weight till both elbows touch the floor.
  • Perform this exercise 6-8 times.

2.3. Other Chest Workouts

Medicine Ball Chest Throw

  • Stand in front of a wall with a medicine ball in front of your chest with both hands. Thumbs should be directed in the direction of your face, with palms facing one another.
  • Knees should be slightly bent while you stand with feet shoulder-width apart. Your feet should be bearing weight equally. Place yourself approximately 3 feet from the wall.
  • Start your workout by throwing the ball at the wall as hard as you can while keeping your arms out. Catch the ball in front of your chest area and repeat the process.
  • Repeat the exercise 6-8 times.

Cable Chest Press

  • Hold the stirrups with one hand at a time while standing in the middle of the two pulleys.
  • From a staggered posture, move a few feet in front of the cable machine with one leg ahead of the other. Keep your front foot firmly planted on the ground even if your rear foot tips toes.
  • It is best to switch the front and back legs on the subsequent set when performing the cable chest press.
  • Your arms should be at a 90-degree angle as you pull your shoulder blades together.
  • Ensure that your body is stationary and stable, your core is involved and your head is up before contracting.
  • Extend your elbows while pulling the handles of the cable until your hands meet in the center.
  • Shortly squeeze here before moving to the starting position.
  • Repeat this exercise 6-8 times.

Cable Crossover

  • Set the cable to the highest level in the pulley.
  • Stand in the center of the machine with feet apart at shoulder width.
  • Grab the cables and maintain a split stance for better stability.
  • While keeping your back and spine straight, bend forward and pull both cables down.
  • Contract your chest muscles while pulling cables.
  • Then slowly move back to the initial positions while maintaining little bent elbows.
  • Repeat this exercise 6-8 times.

Smith Machine Decline Bench Press

  • Set a decline bench in the center of the Smith machine.
  • Put on appropriate weights and lay on the bench, the bar should be above your chest.
  • Unlock the bar from the rack and stretch your arms. Your shoulder blades should be contracted and your back should be slightly curved.
  • Gradually lower the bar toward your chest. Take a short pause and then stretch your arms and take the bar away back to the initial position.
  • Repeat this exercise 6-8 times.

Chest Fly Machine

  • Sit up straight on the seat with your feet flat on the floor.
  • With the palms facing forward, grab the handles.
  • Pull the handles of the machine forward in front of your chest, keeping a little bend in your elbows.
  • Pause for a moment at this position.
  • Take your arms slowly back to the initial position, keeping your back straight and chest wide.
  • Repeat this exercise 6-8 times.

Barbell Bench Press

  • Lay on a flat bench with your hands slightly outside the shoulder width.
  • Grab the barbell with an overhand grip and your arms should be fully stretched.
  • Take a deep breath and lift off the bar while maintaining tightness in your upper body.
  • When lifting the weight ensure the stiff back position.
  • Hold for a second and then lower the bar slowly in a straight line to the breastbone. Keep lowering the bar until it touches the chest.
  • Repeat the exercise 6-8 times.

3. Last Words

The upper-body strength can be determined by the strength of the chest muscles. The more well-trained your chest muscles, the stronger your upper body will perform.

Chest muscles can be trained by pushing and pulling movements. Beginners should mainly focus on pushing exercises, and weight lifting because it will help you to develop more muscle mass and will strengthen your chest.

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