Beginner bodybuilding is the best time to build a massive chest. Here is the most effective beginner chest muscle building workout to build bigger chest muscles and look great everywhere.
As a beginner, you'll want to use barbells, dumbbells, cables, and your own bodyweight—the full range of gym implements, basically—to challenge your muscles not only with varying degrees of weight but also different stabilization demands, ranges of motion, and levels of difficulty.
Directions
During the workout, rest 90 seconds between exercises and 60 seconds between sets. Start off with lightweight dumbbells, no or very little weight on the barbell, and light weight on the cables. Focus on perfecting the movements before adding weight.
Now lets begin the workout!!
Exercise #1- PUSH UP
Sets:3 Rep:Until Failure Rest:80-90 sec
This exercise is simple but very effective! It mainly targets your chest but also works your triceps and shoulders making it a very effective compound mechanic.
It also uses your own bodyweight and can be done at home with no equipment.
Procedure:
Place your hands on the floor at shoulder width, keeping your abs braced and your body in a straight line, squeeze your shoulder blades together.
1. Lower your body until your chest is an inch above the floor.
2. Raise your torso with your arms, holding yourself diagonally at arm’s length from the floor.
Tips:
1. Inhale and lower yourself downward until your chest almost touches the floor.
2. Exhale and push yourself back upwards with your chest.Exercise #2- BENCH PRESS
Set:3 Rep:10 Rest:80-90 Sec
An essential multi-joint exercise that works the middle chest area when lifting from a flat bench – one that you likely to be stronger on, due to the majority of the Chest muscle fibres being oriented in this direction.
Procedure:
1.Lie back on a flat bench.
2.Using a medium width grip lift the bar from the rack and hold it directly above your head.
3.Inhale and begin to lower the bar down slowly until it touches your middle chest.
4.After a short pause, push the bar back to the starting position as you exhale (concentrate on using your chest muscles to push the bar).
5.Lock your arms and squeeze your chest in the contacted position at the top of the motion.
Tips:
If you don’t have a spotter use a comfortable weight to ensure safety. Be careful not to let the bar bounce of your chest – the exercise should be controlled at all times. Beginner lifters are advised to use caution when performing this exercise and should be assisted by a spotter!
Exercise #3- DUMBBELL BENCH PRESS
Set:3 Rep:10 Rest:80-90 Sec
This exercise brings your stabilizer muscles into play and allows for a greater stretch at the bottom and more efficient contraction at the top than a barbell press. It is a must-do for new lifters.
Procedure:
1.Lie back on a flat bench with a dumbbell in each hand balanced on your thighs.
2.Lift the dumbbells and twist your wrist, so that your thumbs are facing each other (pronated grip.).
3.With slightly bent elbows, position arms in line with shoulder.
4.Slowly lower arms and spread your elbows as far as possible.
5.Hold the stretch for a moment – use your chest to bring arms close together.
6.Do not allow the dumbbells to touch each other at the top.
7.Hold the contraction by squeezing the chest for 1-2 seconds.
Tips:
Don’t hit the dumbbells against each other at the top of the movement; the weights should only just touch if at all.
Exercise #4. DUMBBELL FLYES
Set:3 Rep:10 Rest:80-90 Sec
This compound exercise is great for expanding your chest muscles, giving you that broader look. It also works the shoulders as a secondary muscle group.
Procedure:
1.Grab a dumbbell in each hand and lay on a flat bench.
2.Extend your arms above you, keeping a slight bend at the elbows. Your palms should be facing each other.
3.Inhale and slowly bring both your arms down in a circular motion to your side, keeping your arms extended.
4.Exhale and bring the dumbbells back to the starting position by reversing the motion you just performed.
Tips:
1.Ensure movement only occurs at the shoulder joint and NOT the elbow.
2.Use a lighter weight when first performing this exercise so as not to injure your shoulder joint.
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