When we start getting into the gym at any age whether its 15 or 50, one of the first body parts men seem to gravitate towards is the chest. A lot of men want to grow that big, thick, Arnold Schwartenegger like chest (and who wouldn’t?). This workout is for the beginners just starting out at the gym or those looking to build the foundation for a truely epic chest!
DETAILS:
4 Exercises, 3-4 Sets Per Exercise, 8-15 Reps per Exercise. Duration: 45min-1 Hour
WHAT YOU WILL NEED:
- Access to a gym
- bench/incline bench
- cables
- dumbbells
- barbells
- pre workout (optional)
Exercise 1: DUMBBELL FLYES
Set 1 – 15 Reps
Set 2 – 12 Reps
Set 3 – 12 Reps
Set 4 – 10 Reps
Note: Increase weight as the amount of reps decreases.
Cues for Form: Pull shoulder blades back and down, keep a slight bend in the elbows, inhale on the eccentric portion of the movement puffing your chest up and control the weight down until you feel a stretch in the chest. Then push the dumbbell’s together using the chest, focus on forcing your elbows towards each other to better engage the pectoral muscles and exhale during this concentric phase of the movement.
Exercise 2: flat Bench press
Set 1: 12 Reps
Set 2: 10 Reps
Set 3: 8 Reps
Set 4: 8 Reps
Note: Increase weight as the amount of reps decreases
Cues for Form: Grip the bar evenly on each side at 1.5 times shoulder width. Pull shoulder blades back and down, plant your feet evenly on the ground and push against the floor either through your heels or the balls of your feet. Once you un-rack the bar inhale and puff your chest up, control the weight on the eccentric portion of the movement keeping majority of the tension in the chest. Continue to lower the bar until it makes contact with your chest (aim to touch around nipple level) and push it explosively toward the ceiling until your arms are 90% extended, as keeping a slight bend in the elbows will prevent excessive load from causing damage to the elbow joint. beginner chest workout
Exercise 3: incline dumbbell press
Set 1: 15 Reps
Set 2: 12 Reps
Set 3: 10 Reps
Set 4: 10 Reps
Note: Increase weight as the amount of reps decreases
Cues for Form: Hold the dumbbells in the middle to ensure they aren’t slanting inward or outward, retract your shoulders back and down, lean back using your weight or use your legs to push the dumbbells into position. Once setup, keep your elbows slightly tucked and drive the dumbbells toward the ceiling, keeping your wrist joints stacked over your elbow joints throughout the entire range of motion. Focus on driving your elbows up and in to force the upper chest to contract, Stop the range of motion at around 80% of full extension to keep the tension on the chest and prevent the shoulders from taking over. Control the weight back down and stop when you feel a stretch in the upper chest, a good cue to prevent over-stretching is to imagine the dumbbell handles are connected like in a bench press, and stop at the point where the “Bar” would be around inches from touching your chest.
Exercise 4: DIPS
Set 1: 10 Reps
Set 2: 10 Reps
Set 3: 8 Reps
Set 4: 8 Reps
Note: If you can’t do dips with your own body-weight, utilise either an assisted dip machine or seated dip machine. On the other hand, if these rep ranges are easy for you utilise a weight belt to add more load to the movement.
Cues for Form: Pull shoulders back and down, keeping this tightness throughout the entire set. Grip the bars with a neutral hand position and lift your weight up. Lift your legs slightly in front of you (keeping them straight at the knee) and lean slightly forward, keep a moderate flare in the elbows to ensure the chest is being best activated and lower your body-weight. Push back up keeping this same form, focusing on pushing with the chest. Hold the contraction at the top before beginning another rep.
Aaaaaand that’s it for the beginner chest workout. Don’t forget to take your post workout protein shake to ensure MAXIMUM GAINS! The key to building that epic sized chest is NUTRITION and RECOVERY!
