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Beginner Chest Workout

Jamie July 25, 2023

Before starting the workout, it’s essential to warm up properly. Spend 5-10 minutes performing light cardiovascular exercises like jogging, cycling, or jumping rope. Follow that up with some dynamic stretches for the chest, shoulders, and arms.

Chest Workout for Beginners:
Barbell Bench Press:
Sets: 3
Repetitions: 8-10

How to perform: Lie on a flat bench with your feet flat on the floor. Grasp the barbell with a grip slightly wider than shoulder-width. Lower the barbell to your chest in a controlled manner, then push it back up explosively to the starting position.

Keep your back pressed against the bench throughout the movement.
Use a spotter if possible, especially when lifting heavier weights.
Keep your elbows at about 45 degrees from your body to reduce strain on your shoulders.

Dumbbell Flyes:
Sets: 3
Repetitions: 10-12
How to perform: Lie on a flat bench, holding a dumbbell in each hand with palms facing each other. Lower the dumbbells in an arc-like motion out to your sides, maintaining a slight bend in your elbows. Lift the dumbbells back to the starting position.

Avoid using excessive weight; focus on feeling the stretch in your chest muscles.
Keep a slight bend in your elbows throughout the movement to prevent joint stress.

Sets: 3
Repetitions: 12-15
How to perform: Get into a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body to the ground by bending your elbows. Push yourself back up to the starting position.

If regular push-ups are too challenging, you can perform them with your knees on the ground to make it easier.
Keep your core engaged to maintain a straight line from head to heels.

Incline Dumbbell Press:
Sets: 3
Repetitions: 8-10
How to perform: Set an incline bench to a 30-45 degree angle. Hold a dumbbell in each hand and lie back on the bench. Lower the dumbbells to the sides of your chest, then press them up until your arms are extended.

Adjust the incline angle based on your comfort and experience level.
Control the movement throughout to get the most out of each repetition.
Remember to cool down after the workout by doing some static stretching for the chest, shoulders, and arms. Stretching helps improve flexibility and reduces post-workout muscle soreness.
It’s crucial to focus on proper form during each exercise and listen to your body. If you’re new to weightlifting, start with lighter weights and gradually increase the intensity as you become more confident and experienced. Rest for 1-2 minutes between sets to allow your muscles to recover. Always consult with a fitness professional or your doctor before starting any new exercise program, especially if you have any pre-existing medical conditions