Chest Workout for Beginners: Build a Strong Upper Body

Health & Fitness / By /

A well-developed and sculpted chest not only enhances your physique and personality but also plays a vital role in empowering the overall upper-body strength. Experts say that if you want to get a powerful upper body or if you want to get defined pecs, you need to begin by adding small inches to your chest. And, obviously, it is only possible by sweating out while performing the chest workout at gym.

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Well! If you’ve just started working out with a desire to strengthen your chest muscles, you’ve landed on a perfect platform. Yes! In this article, we’ll guide you through the best Chest Workout For Beginner suggested by the best gym practitioners and trainers. You’ll see further how these workouts can be performed and how they target your pectoral muscles effectively. So, get ready to carve and unleash the potential of your chest to achieve a strong, sculpted upper body.

Pushups:

Pushups are a classic exercise that effectively engages your chest muscles and will let you get rid of a shaky and soft foundation. If you want to hone body muscles, you need to build a stiff foundation by mastering this basic chest workout for beginners- pushups. You can also perform this Chest workout at home:

  1. Lie on your stomach and raise up the upper body using all your fours by positioning your hands right under your shoulder.
  2. Straighten your hand arms by tightening your glutes. Make sure to keep your head aligned to your heels.
  3. Now, low down your body by slightly bending your elbows; keep your knees straight and hips in line with your shoulders.
  4. Focus on your lower body and try to keep it close to the floor as possible without letting your hips touch the ground or elevating your buttocks.
  5. Try to keep your wrists stiff and strong and imply force to the floor to again raise up your body in the state where elbows are straight. You can also slightly flare your elbows.

Barbell Bench Press:

Now we’re stepping up by exploring the Barbell Bench Press. We can say this exercise is a staple in any serious chest workout for beginners. It’s a compound movement of the body that not only helps your chest development but also engages your shoulders and triceps. Follow these steps for the proper execution of this chest workout for beginner:

  1. Initially, set up the barbell with lightweight or without weight and place a flat bench beneath.
  2. Lie on the bench on your back by placing your feet on the floor.
  3. Grasp the barbell by keeping the palm outward, and remember to leave shoulder-width in between.
  4. Lower the bar slowly, ensuring your hands stay directly above your elbows.
  5. Inhale as you lower the bar, take a pause at the bottom, and exhale as you press the bar back up.
  6. Maintain a neutral neck position by keeping your hands still to maintain a straight bar path.

Flat Dumbbell Bench Press:

The flat dumbbell bench press isolates your chest muscles and provides a greater range of motion. Either you perform this chest workout at home or you prefer to do this chest workout at gym, here’s how you can do it:

  1. First, dumbbells should be held in each hand while lying on a flat bench.
  2. If the weights are pretty heavy, place them on your thighs and lift the dumbbells into a laying posture with the help of your legs.
  3. Hold the dumbbells with your palms facing front at the shoulder-width apart.
  4. Your elbows should be parallel to the floor while you make 90-degree angles with your arms.
  5. To build tension, squeeze your chest muscles as you press the dumbbells upward.
  6. Then, slowly drop the dumbbells back down after fully extending your arms.

Decline Dumbbell Flye:

The decline dumbbell flye targets the lower portion of your chest. Here’s the approach to doing it effectively:

  1. Make sure that dumbbells are placed on the ground close to the head end of a bench that has been adjusted to a decline angle.
  2. With your hands facing each other and the dumbbells in each hand, squat down on the bench.
  3. Your arms should be straight and your palms should be facing one another as you press the weights up.
  4. Now, slowly descend the weights in a broad arc with a tiny bend in your elbows.
  5. As you return your arms to the beginning position, maintain tension in your pecs.

Cable Chest Press:

The cable chest press provides constant tension on your chest muscles throughout the exercise. Let’s be familiar with the effective way to do it:

  1. Begin by keeping the cable machine’s cables at chest level.
  2. Hold the grips while standing away from the machine.
  3. To establish a sturdy basis, move into a split stance after drawing the handles close to your chest.
  4. To avoid damaging your shoulder and rotator cuff, avoid reaching too far back.

Final Take

Incorporating a well-maintained chest workout routine into your fitness regimen is a great way to strengthen your upper body and achieve a more defined physique. Remember to embark on your fitness journey with lighter weights and gradually increase the intensity. Combine this chest workout for beginners with a balanced diet and consistent exercise routine for optimal results. And also, you can enjoy the process of transforming your chest muscles by taking a membership of the best gym in Gurugram- FitClub.

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