Are you just starting to workout?
Are you looking for Beginner Chest Workout?
you are in the right place .Today, we’ll show you The Best 30 Minutes Full Beginner Chest Workout .
The chest anatomy includes the pectoralis major, pectoralis minor and the serratus anterior.The Chest muscles One of the largest muscle groups in the upper body It makes up the bulk of the chest muscles in the male and lies under the breast in the female.A powerful-looking upper body starts with a chiseled chest.
Strong pecs contribute to your overall upper body strength. They improve your ability to push things, strong pecs also encourage you to stand tall to show off sculpted muscles.
Challenge your pecs in ways they have not been before in order to grow a big, wide chest. Doing three sets of ten barbell bench press at the beginning of the week and little else is never going to be enough to build your chest.
If you want to add chest size, try these six exercises that targets your chest muscles from a variety of angles and through different rep ranges, to hit as many muscle fibres as possible. Do the moves as stated and prioritise proper form throughout.
This workout starts with two moves done as straight sets. Go as heavy as you can but still maintaining good form. This will get your chest muscles firing hard, you can then work them harder with the final four moves, these are split into two super sets and increases the muscles workload whilst minimising fatigue.
Before starting Any workout, it is very important Doing Warm up To stay safe and obtain the foremost out of your exercising .
Here 30 Minutes Full Beginner Chest Workout Routine
Do every exercise 4 sets with 10 reps Rest: 60 sec.
Exercise1 : Close Grip Bench Press
- Lie back on a flat bench. Using a close grip (shoulder width), lift the bar from the rack and hold it straight over you with your arms locked.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles.
- Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Exercise2 : Incline Dumbbell Bench Press
- Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an incline bench.
- To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
- Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
- Contract the chest and push the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
Exercise3 : Incline Dumbbell Pull Over
1.Lie on a bench with your head hanging over the end.
2. Grasp the dumbbell from the side or from behind. Hold with hands under the inner plate of the dumbbell.
3. Position the dumbbell over your chest with elbows slightly bent.
4. Slowly lower the dumbbell over and beyond your head until your upper arms are in-line with your torso, or below. Breathe in deeply while doing this.
5. Slowly pull the dumbbell up and over the chest, back to the starting position. Breathe out while doing this.
Exercise4 : Incline Dumbbell Fly
- Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
- Extend your arms above you with a slight bend at the elbows.
- Rotate the wrists so that the palms of your hands are facing you.
- Breathe in and start to slowly lower the arms to the side while keeping the arms extended and rotating the wrists until the palms of the hand are facing each other.
- As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other.
- Repeat for the recommended amount of repetitions.
Exercise5 : Standing Cable Fly
- Place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
- Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist.
- With a slight bend on your elbows, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest, breathe in.
- Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
Tips:This Beginner Chest Workout Routine has a total of 5 exercises to target the complete area of your chest.Remember to target all three areas of your chest and record the weights you lift to see your progress.
You Can See Also The Perfect Beginner Workout Program At Gym for every one .