CHEST WORKOUT FOR BEGINNERS

Is your chest a thin sheet of plywood instead of slab of muscles that you always wanted? Or do you spend many countless hours of your precious time in gym on the bench and you see no results? Have you started thinking that you cannot resemble a massive chest? Well, i must tell you to stop thinking right here. You are wrong this time.

I don’t gurantee you all that you will have a massive chest like Arnold Schwarzenegger, but I can assure you that you can have a big difference in your chest with a great size and muscularity if you all are willing to follow my rules.

Below in the article, I would make you all study about the anatomy of chest, its functions and locations. I would also be telling you all the exercises for each area and also my favourite 5 chest workout plan that will transform your chest into mountain of muscles.

ANATOMY OF CHEST AND RECOMMENDED EXERCISES :-

Firstly you should all know that our chest is made up of two muscles which work together to function the chest properly. The two muscles namely are PECTORALIS MINOR and PECTORALIS MAJOR. The so called Pectoralis Minor is located under the Pectoralis Major.

The chest muscles have three different functions to perform that are Pitching motion of your side arms, Ability to bring your arms up and down while you workout and wresting motion of your classic arms. Well, the basic recommended chest exercises for massive chest are Bench press and Flyes.

CHEST BUILDING EXERCISES :-

We all know our chest is made up of single mass of muscle. But it should be trained in such a way like it is divided into 3 parts- UPPER CHEST, MIDDLE CHEST and LOWER CHEST.

EXERCISES FOR UPPER CHEST :-

It includes the exercises which are performed on 30-45% incline bench. The exercises are -Incline barbells and Dumbbell Bench Press or Incline Dumbbell Flyes are one of the best exercises for Upper Chest.

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EXERCISES FOR MIDDLE CHEST :-

It includes the exercises which are performed on a flat bench. The exercises are – Flat Barbell and Dumbbell Bench Press or Flat Dumbbell flyes are the best exercises for Middle chest.

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EXERCISES FOR LOWER CHEST :-

It includes exercises which are performed on 30-45% decline bench. The exercises are – Decline barbell and Dumbbell Bench Press or decline Dumbbell Flyes are the best exercises suited for Lower Chest.

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I would suggest higher reps for Beginner’s and they also focus especially on free weights if your chest is weak. From my point of view free weights develops faster chest than machines. I would also suggest you all to perform exercises in the perfect form because irregular and uneven form will lead you to injuries, lower down your progress in gym and you will gain nothing.

MY FAVORITE 5 CHEST BUILDING WORKOUT PLAN -

1- Upper Chest Day :-