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Beginners Chest Workout

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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.

Summary:

Level :

Beginner

Length : 30 - 60 mins

Routines : 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Best Chest Workout

Instructions:

Print Workout

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 Ups, 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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What are People Saying

@franticboii: try pushups 3x15 or 4x10

wrote at 3:59 AM on Sunday, August 29, 2010

@Franticboii - I'm not sure if there is a strictly manual resistance workout in our free section as it stands, but we are putting the finishing touches on a home-based program that may be perfect for you (you will need a set of dumbbells for some of it). Stay tuned!

wrote at 11:49 AM on Thursday, August 05, 2010

Hi, im 17 and just signed up to this site. Is there any chest exercise i could do with a stability ball or with no equipment? I haven't bought any dumbbells yet so i was just wondering if i can start before then?

wrote at 3:01 AM on Thursday, August 05, 2010

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