The Best Chest Exercises for Beginners(Plus Workout)

A sample chest workout

As a conclusion, we’d like to share this workout with you because it’s a great example of what you need in order to ensure maximum stimulation of the pecs. The following exercises will allow you to hit your chest from multiple angles and achieve growth-stimulating hypertrophy without overtaxing your CNS.

 

Warm up: 50 Push-Ups

push-ups

Push-ups

Get into a high plank position with your hands firmly placed on the ground directly under your shoulders, then lower your body down while keeping the back flat until your chest touches the floor. Your body should be perfectly straight all throughout the movement. Powerfully push yourself back up to the starting position and repeat.

Dumbbell Bench Press: 4 sets x 10-12 reps

dumbbell-bench-press

Dumbbell bench press

Lie down on a flat bench with a dumbbell in each hand with the palms of your hands facing each other. Lift the dumbbells so that you can hold them in front of you at shoulder width, then rotate your wrists forward so that the palms are now facing away from you. The dumbbells should be positioned just to the sides of your chest. Push the dumbbells up by engaging your chest muscles and lock your arms at the top. Hold the contracted position for a second, then slowly return to the beginning and repeat.

Dumbbell Flyes: 3 sets x 10-12 reps

dumbbell-flyes

Dumbbell Flyes

Lie down on a flat bench with a dumbbell in each hand with the palms of your hands facing each other. Lift the dumbbells up and bring them at shoulder width, then slowly lower your arms out at both sides in a wide arc until you feel a good stretch in your chest, while maintaining a slight bend at the elbows at all times. The upper arms should remain stationary throughout the movement. At the final position give your chest muscles a hard squeeze, then return the arms back to the original position and repeat.

Incline Dumbbell Bench Press: 3 sets x 10-12 reps

incline-dumbbell-bench-press

Incline Dumbbell Bench Press

Lie down on an incline bench with a dumbbell in each hand with the palms of the hands facing each other. Lift the dumbbells up and hold them at shoulder width, then rotate your wrists forward so that the palms are now facing away from you. Push the dumbbells up and lock your arms at the top. After a one-second hold, slowly lower the weight down and repeat.

Decline Dumbbell Bench Press: 3 sets x 10-12 reps

decline-dumbbell-bench-press

Decline Dumbbell Bench Press

Lie down on a decline bench while holding a dumbbell in each hand and on top of your thighs with palms of the hands facing each other. Bring the dumbbells in front of you at shoulder width, then rotate the wrists forward so that the palms are now facing away from you. Slowly lower the weights to your sides in a controlled manner, while keeping the forearms perpendicular to the floor, then push the dumbbells up by engaging your pecs until they’re fully contracted. Hold the peak contraction for a second, then slowly lower the weights down again and repeat.

Dumbbell Pullover: 3 sets x 15 reps

dumbbell-pullover

Dumbbell Pullover

Place a dumbbell standing up on a flat bench. Lie perpendicular to the bench with only your shoulders lying on the surface, hips below the bench and legs bent with feet firmly placed on the floor. Your head should be off the bench. Grab the dumbbell with both hands and hold it over your chest with a slight bend at the elbows. Keeping your arms locked, lower the weight slowly in an arc behind your head until you feel a good stretch in the chest. Return to the starting position by reversing the motion and repeat.

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