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Beginners Chest Workout

 Type: Chest Workout
This beginners workout is the best chest workout to get you started on the road to building a killer set of pecs.

This workout incorporates supersets to really hit the chest muscles hard. A Superset is two exercises from the same muscle group performed back to back with no rest . This fatigues the chest muscle more than the movements would if they were performed separately with rest in between stimulating muscle growth. It also has the advantage of making your workout more efficient as you get in more exercises in a shorter time period. Each superset is completed for the required number of sets before moving on to the next Superset.
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Best Chest Workout
Instructions:
  • Practice moving the weights through a complete range of motion.
  • Concentrate on technique. Make that your focus rather than weight.
  • Exhale as you lift the weight, and inhale as you lower it again.
  • Choose a weight that you can just manage the required number of reps with.
  • Take 1-2 minutes rest between each set.
Exercises: Show All | Hide All
1

Superset 1
3 sets
Bench Press, Dumbbell
15 reps 
 
Targets: 
Muscle Groups:
Chest
Triceps
 
Description: The dumbbell bench press is a great alternative to the barbell bench press and is probably easier and safer for newcomers to start with. However it does get more difficult as you progress with the weight as it can be harder ...

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Dumbbell Flyes
10 reps 
 
Targets: 
Muscle Groups:
Chest
None
 
Description: Dumbbell flyes directly target the chest muscle and make an ideal exercise to superset or follow a bench press. The only movement is in the shoulders and therefore all the focus is on the chest pectoral muscles, which gives t ...

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2

Superset 2
3 sets
Bench Press, Dumbbell, Declined
15 reps 
 
Targets: 
Muscle Groups:
Lower Chest
Back
Triceps
 
Description: The declined dumbbell bench press targets the lower part of the chest muscle and also parts of the back & the triceps. It's performed in a very similar way to the declined barbell chest press but using dumbbells for an addit ...

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Push Up, Declined
10 reps 
 
Targets: 
Muscle Groups:
Upper Chest
Core
Front Shoulders
Triceps
Upper Shoulders
 
Description: This exercise is excellent for adding a progressive element to a normal push up. It also focuses on the upper part of the chest (pectoral muscle) in the same way as an inclined chest press exercise. So if you don't have acces ...

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Print Workout 

 Intensity Levels

LevelIntensity (Int)GoalExamples & Guide Lines
5LowN/ADaily activities. Normal Breathing, Talking (>2 hrs)
6Low ModerateN/ABrisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7ModerateCV: EnduranceJogging - Fast breathing. Talk just okay (> 20 min)
8High ModerateCV: Race paceFast Jog - Heavy breathing, Talk broken (>10 min)
9HighCV: SportsHard run - Breathing heavy. Talking hard. (1-3 min)
10MaximumCV: SpeedSprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.
 
   
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