Beginners Chest Workout | 4 Exercises For Building Bigger Pecs

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9/14/2015

By Ciaran Elliot | In Training | on September 14, 2015

19 votes, 3.95 avg. rating (78% score)

Chest day owns a lot of centre focus from bodybuilders and gym-goers alike and with good reason.

Who doesnt want to build strong, solid pecs that help you ll out your t-shirt and broaden your upper body?
However, the upper region of the chest is by far the hardest area of the chest to build, therefore its important to
perform the correct exercises and with proper form.

First things rst; its important to acknowledge that the chest is split into three main parts; upper, lower and middle,
therefore youll need to perform a range of exercises in order to target these three key muscle groups.

Targeting the chest muscles

The chest or pecs can be labelled as one single muscle, namely the pectoralis major, which can be then split into
three sections:

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1) Clavicular part (upper chest)

2) Sternal part (centre chest)

3) Costal part (lower chest)

Underneath pectoralis major lays smaller pectoralis minor this

cannot be specically targeted.

The upper region of the chest muscle bres originate in the

anterior portion of the clavicle, and insert into the humerus (the
upper arm bone:) referred to as the clavicular bres.

The lower, (largest region of the chest muscle bres) originate in the sternum, inserting into the humerus: referred to
as the sternocostal bres.

Warm-up

First tip: Dont start with heavy weights this can easily lead to incorrect form, and could provoke many injuries.

Dont let your ego take over it is recommended to begin using an Olympic bar for males weighing 20kg, or a
shorter 10kg bar for females. This weight will be light enough for most people to practice correct form!

However, before lifting anything it is important to perform an adequate warm-up.

Have a go at this resistance band warm-up to prepare your shoulder joint.

Not only will external rotations of the shoulder help warm-up the Rotator Cu, but it can help loosen the Pectoralis
Major (pecs); muscles that are usually tight within most people, due to postural issues etc.

In addition, it is highly recommended a warm up by performing each exercise a few times with a much lighter
weight.

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Exercise #1- Barbell bench press

An essential multi-joint exercise that works the middle chest area when lifting from a at bench one that you likely
to be stronger on, due to the majority of the Chest muscle bres being oriented in this direction.

Starting position

Lie back on a at bench

Using a medium width grip lift the bar from the rack and hold it directly above your head

Form

Inhale and begin to lower the bar down slowly until it touches your middle chest.

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).

Lock your arms and squeeze your chest in the contacted position at the top of the motion

If you dont 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!

Extra point place bar back on rack!

TOP TIP: Lowering the weight should ideally take twice as long as raising it.

Variation: Perform the same exercise on an inclined bench to target your upper chest. A 30-45% incline works best.

Sets: 4 Reps: 6-8

Exercise #2- Dumbbell Bench Press 3/7

Exercise #2- Dumbbell Bench Press

This exercise brings your stabilizer muscles into play and allows for a greater stretch at the bottom and more
ecient contraction at the top than a barbell press. It is a must-do for new lifters.

Starting position

Lie back on a at bench with a dumbbell in each hand balanced on your thighs.

Lift the dumbbells and twist your wrist, so that your thumbs are facing each other (pronated grip.)

Form

With slightly bent elbows, position arms in line with shoulder

Slowly lower arms and spread your elbows as far as possible.

Hold the stretch for a moment use your chest to bring arms close together

Do not allow the dumbbells to touch each other at the top.

Hold the contraction by squeezing the chest for 1-2 seconds

TOP TIP: Dont hit the dumbbells against each other at the top of the movement; the weights should only just touch
if at all.

Variation: Perform with palms of hands facing each other. Follow form as shown.

Sets: 4 Reps: 6-8

Exercise #3- Dumbbell yes

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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.

Starting position

Grab a dumbbell in each hand and lay on a at bench.

Extend your arms above you, keeping a slight bend at the elbows. Your palms should be facing each other.

Form

Inhale and slowly bring both your arms down in a circular motion to your side, keeping your arms extended.

Exhale and bring the dumbbells back to the starting position by reversing the motion you just performed.

Ensure movement only occurs at the shoulder joint and NOT the elbow.

TOP TIP: Use a lighter weight when rst performing this exercise so as not to injure your shoulder joint.

Variation: Perform with thumbs facing each other to target your upper chest.

Sets: 4 Reps: 6-8

Exercise #4- Pushups

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This exercise is simple but very eective! It mainly targets your chest but also works your triceps and shoulders
making it a very eective compound mechanic.

It also uses your own bodyweight and can be done at home with no equipment.

Starting position

Lie on the oor, face down, and put your hands slightly wider than shoulder width apart on the oor by the side of
you.

Form

Raise your torso with your arms, holding yourself diagonally at arms length from the oor.

Inhale and lower yourself downward until your chest almost touches the oor.

Exhale and push yourself back upwards with your chest.

TOP TIP: Keep your head facing forward at all times whilst performing the exercise.

Variation: Mix it up by performing decline pushups to target your lower chest muscles and ensure you get a
complete chest workout.

Sets: 3 Reps: Until failure

Take home message

Use this workout routine when beginning to train chest to build a strong foundation on your pecs.

Remember to target all three areas of your chest and record the weights you lift to see your progress!

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19 votes, 3.95 avg. rating (78% score)

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