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Beginner Chest Workout 2

Jamie September 15, 2023

1. Push-Ups:

• Sets: 3 sets
• Reps: 10-15 reps per set
• Rest: 1 minute between sets
• How to:
• Start in a plank position with your hands slightly wider than shoulder-width apart.
• Lower your body by bending your elbows until your chest nearly touches the ground.
• Push back up to the starting position, keeping your body in a straight line.

Tips:
• Keep your body in a straight line from head to heels.
• Engage your core muscles to maintain stability.
• If push-ups are too challenging, start with knee push-ups and work your way up to full push-ups.

2. Dumbbell Bench Press:

• Sets: 4 sets
• Reps: 8-10 reps per set
• Rest: 2 minutes between sets
• How to:
• Lie flat on a bench with a dumbbell in each hand, arms extended above your chest.
• Lower the dumbbells to your chest by bending your elbows.
• Push the dumbbells back up to the starting position, extending your arms fully.

Tips:
• Use a weight that allows you to maintain proper form throughout the exercise.
• Lower the dumbbells in a controlled manner, avoiding rapid descent.
• Press the dumbbells upward explosively but with control.

3. Incline Dumbbell Flyes:

• Sets: 3 sets
• Reps: 10-12 reps per set
• Rest: 1-2 minutes between sets
• How to:
• Sit on an incline bench with dumbbells in each hand, arms extended above your chest.
• Lower the dumbbells out to the sides with a slight bend in your elbows.
• Bring the dumbbells back up to the starting position, squeezing your chest muscles.

Tips:
• Focus on the stretch and squeeze of your chest muscles during each repetition.
• Keep a slight bend in your elbows to avoid excessive stress on the shoulder joints.
• Control the dumbbells throughout the entire range of motion.

Chest Dips (Assisted or Body Weight):

• Sets: 3 sets
• Reps: To failure whilst keeping good form
• Rest: 2 minutes between sets
Tips:
• Use parallel bars or a dip machine if available.
• Lower your body until your upper arms are parallel to the ground.
• Keep your chest up and shoulders back for proper form.

Additional Tips:

• Warm up with some light cardio or dynamic stretching to prepare your muscles.
• Don’t rush through the exercises; focus on controlled movements.
• Ensure proper breathing: exhale during the pushing phase and inhale during the lowering phase.
• Gradually increase the weight or difficulty as you become more comfortable with the exercises.
• If possible, have a workout partner or trainer check your form to avoid injury and maximise effectiveness.

Consistency and proper form are key to getting the most out of your chest workout routine.