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Beginner Chest Workout 3

Jamie September 15, 2023

Incline Bench Press (Smith Machine or Dumbbells):

• Sets: 3 sets
• Reps: 8-10 reps per set
• Rest: 2 minutes between sets
• How to:
• Lie on an incline bench with your back and head supported.
• Using a Smith machine or dumbbells, lower the weight to your chest.
• Push the weight back up to the starting position.


• Adjust the bench to a 30-45 degree incline.
• Use a weight that challenges you but allows for controlled movements.

2. Chest Flyes (Cable Machine or Dumbbells):

• Sets: 3 sets
• Reps: 10-12 reps per set
• Rest: 1-2 minutes between sets
• How to:
• Use a cable machine or lie on a bench with dumbbells in hand.
• Start with arms extended, then open your arms wide in a controlled manner.
• Squeeze your chest muscles as you bring your arms back together.
Don’t let the dumbbells or handles touch in the centre. Bring them
within an inch or two of each other and squeeze your chest muscles.


• Maintain a slight bend in your elbows.
• Focus on the stretch and contraction of your chest.

3. Dumbbell Pullovers:

• Sets: 3 sets
• Reps: 10-12 reps per set
• Rest: 1-2 minutes between sets
• How to:
• Lie on a bench with your upper back and shoulders supported.
• Hold a dumbbell with both hands above your chest.
• Lower the dumbbell backward while keeping your arms slightly bent.
• Return to the starting position.


• This exercise not only targets the chest but also engages the back and triceps.
• Use a weight that allows you to maintain control throughout the movement.

4. Push-Ups (Close Grip):

• Sets: 3 sets
• Reps: 10-15 reps per set
• Rest: 1-2 minutes between sets
• How to:
• Place your hands close together, no wider than shoulder width.
• Perform push-ups with this hand placement and execute quality controlled reps.


• Close grip push-ups emphasise the triceps and inner chest.
• Keep your elbows close to your body during the movement.

Additional Tips:

• Always warm up before starting your workout to prevent injuries.
• Maintain proper breathing: exhale during the pushing phase and inhale during the relaxation phase.
• Gradually increase the weight or resistance as you progress.
• Focus on form and technique to maximise effectiveness.
• If you experience pain during an exercise, stop immediately and consult a fitness professional.
Reps will vary depending on the style of training you are doing. The reps in this workout are just a guide, mainly aimed at hypertrophy training (muscle growth). Feel free to change the rep ranges as you see fit.

This chest workout offers a variety of exercises to help you develop your chest muscles from different angles and with various levels of intensity