Trying to build perfect pecs? More chest definition? You’ve come to the right place. The following chest exercises for beginners will guide you on the right path for building a bigger chest.
These exercises focus on both size and definition. After all, it’s all about striking the right balance. So, what are you waiting for?
Read on to find the 5 best chest exercises for beginners…
If you’re looking for a beginner’s workout for the chest, try these exercises once a week. You’ll want to give your muscles plenty of time to grow, so a long rest period in-between each chest workout will serve you well.
+ Bench Press (Barbell)
+ Incline Bench Press (Barbell)
+ Weighted Push-ups
+ Dumbbell Pullovers
+ Standing Cable Flyes
Just like when training any part of your body, you’ll need to warm up properly. This will stop you from ‘burning out’ and will ensure you last the distance.
Even if it’s just running on the treadmill for five minutes, a good warm up will increase blood flow and help to minimize any injuries. Once you’re all warmed up, let’s get started.
1. Bench press (3 sets of 12 reps)
This is the big one. The classic exercise which targets the entire chest depending on what position you are in. I always like to start my chest workout on a flat chest press, as I want to have the biggest amount of energy to tackle this exercise.
It’s pretty simple: lie back on a flat bench, take a deep breath, and bring the bar slowly down until it touches the middle of your chest.
Make sure your form is on point – you shouldn’t be swaying the bar. After a pause, push the bar back to its original starting point as you breathe out.
Repeat this for 12 reps and then take a break. Remember – it’s always a good idea to have a ‘spotter’ when you first attempt this exercise.
Chances are you’ll be fine, but accidents do happen, and you don’t want to be crushed by the bar if you use too much weight.
A spotter will be able to take some of the weight off for you if it all gets too much, but as a beginner, you should be starting off slow anyway.
2. Incline bench press (3 sets of 12 reps)
So you’ve mastered the flat bench, now it’s time for the incline. Move the bench into the incline position, lie back, and then bring the bar down slowly to the middle of your chest as you breathe in.
Take a pause and then push the bar back into the original position as you breathe out.
Repeat this for 12 reps. Just like with the flat bench, use a spotter if you’re new to this exercise, and don’t take on more than you can chew.
3. Weighted push ups (3 Sets of 10 reps)
You’ve most likely done a push up at some point in your life – these exercises are one of the most effective when it comes to building up your chest.
I’ve been doing them on and off for a couple of years now and you can do them at home or at the gym.
If you have trouble with balance, the easiest way to do a weight push up is to fill a strong backpack with relatively heavy items and then do a push up. Also get someone to put the weight on your back if you are having trouble doing it yourself.
Instead of increasing your reps over time, slowly increase the weight in order to build more lean mass.
4. Straight-arm dumbbell pullover (3 sets of 10 reps)
Another great exercise for the chest, this one involves you holding a dumbbell with two hands as you lie on a flat bench.
Keeping your elbows slightly bent, lower the dumbbell over and then beyond the head until the upper parts of your arms are in line with your torso.
This one might take some time to get used to, but once you’ve mastered it, you’ll be on your way to building a bigger chest.
5. Standing cable flyes (3 sets of 10 reps)
Attach two stirrup handles to the cables of a cable crossover machine (using the high pulley cables), grab one with each hand, and stand with your arms slightly bent. Lean forward at the hips and don’t bend the back.
Bring the handles forward – holding for a second or two when your arms extend – and then repeat the same motion again.
If you prefer to train two body parts on the same day, then check out my chest and triceps workout.
Have you tried these chest exercises? What did you think? Leave us a comment below – I’d love to hear from you!