Beginner Chest Workout

Beginner Chest Workout

Here at Supplement Demand, we realize that our fans and viewership spans from novice athletes and weight lifters, to body builders and fitness models, and even semi-professional athletes. With that in mind, we wanted to post our favorite beginner chest workout guide, for those of you who are interested in getting into weight lifting and are looking for a proper chest workout regimen. Now, we aren’t making any promises of an Arnold Schwarzenegger-esque chest, but this is certainly a great beginner chest workout for those looking to get started!

Now, for a quick anatomy lesson. The chest, being one of the largest muscle groups in the body, can actually be broken down into 3 parts; upper, middle, and lower, which are all stimulated from different angels of properly executed exercises. The upper chest is best stimulated when doing chest exercises done at roughly a 45 degree incline. For example, incline bench press, incline dumbbell bench press, and incline flys. The middle chest, similarly, is best stimulated in a neutral and flat position. For example, flat bench press, flat dumbbell press, and flat dumbbell or flat cable flys. And finally, lower chest, which is best stimulated from the opposite of exercises performed for the upper chest, which is at roughly a 45 degree declined angle.

Now, for beginners, it’s often recommended to start with low (4-6) to moderate (8-12) number of repetitions. By using heavier weight, with lower repetitions, it helps to build a strong foundation for building chest strength in beginners. In the beginning, it is most important to focus on proper form and technique, as opposed to heavier weights. If you’re able to leave any ego at the door, and realize that you aren’t competing with your peers in the gym, you’ll ultimately benefiting yourself and your future muscle gains. For instructional videos on each of the exercises we list below, click HERE (we’ll also link to it in the big red button at the bottom of the page).

In our beginner chest workout below, we detail 5 different workouts, ranging from upper chest, middle chest, lower chest, barbell strength, and dumbbell size workouts!

ONE: UPPER CHEST DAY

  1. Barbell Incline Bench Press – Medium Grip (Shoulder Width): 3 sets of 4-6 reps
  2. Incline Dumbbell Press: 3 sets of 8 reps
  3. Incline Dumbbell Flys: 3 sets of 8-12 reps
  4. Pushups: 3 sets of 12 reps (focus on total control through the up and down motions)

TWO: MIDDLE CHEST DAY

  1. Barbell Bench Press – Medium Grip (Shoulder Width): 3 sets of 4-6 reps
  2. Dumbbell Press: 3 sets of 8 reps
  3. Dumbbell Flys: 3 sets of 8-12 reps
  4. Pushups: 3 sets of 12 reps (focus on total control through the up and down motions)

THREE: LOWER CHEST DAY

  1. Barbell Decline Bench Press – Medium Grip (Shoulder Width): 3 sets of 4-6 reps
  2. Decline Dumbbell Press: 3 sets of 8 reps
  3. Decline Dumbbell Flys: 3 sets of 8-12 reps
  4. Pushups: 3 sets of 12 reps (focus on total control through the up and down motions)

FOUR: BARBELL STRENGTH DAY

  1. Barbell Bench Press – Medium Grip (Shoulder Width): 3 sets of 4-6 reps
  2. Barbell Incline Bench Press – Medium Grip (Shoulder Width): 3 sets of 4-6 reps
  3. Barbell Decline Bench Press – Medium Grip (Shoulder Width): 3 sets of 4-6 reps
  4. Dips – Chest version: 3 sets of 8-12 reps

FIVE: DUMBBELL SIZE DAY

  1. Incline Dumbbell Press: 3 sets of 8 reps
  2. Decline Dumbbell Press: 3 sets of 8 reps
  3. Dumbbell Press: 3 sets of 8 reps
  4. Dips – Chest version: 3 sets of 8-12 reps

There you have it, pretty simple, right? For any beginner looking to build a bigger chest and increase strength, this beginner chest workout is perfect. For those of you who give it a try, we would love to hear your thoughts on your progress as well! Feel free to comment below. Ideally, you should look to implement this routine for the first 4-6 weeks of your training before venturing out for more advanced chest exercises. Again, head down to the big red button below for detailed instructional videos on each of the exercises listed below!

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