Best Chest Workout for beginners –

Introduction: If you want to build a good personality, you should have a rounded chest, which enhances your look and gives you good posture. The chest is a very important part for enhancing your personality. Chest workout is very important for building a good physique. In this blog, we will discuss chest anatomy and some exercises that you can do at home or at the gym to develop a good and muscular chest for beginners. Beginners refer to those who have been going to the gym for 4 – 6 months.

Understanding Chest Anatomy: Before dividing your chest routine, you should know the chest anatomy. The chest is a major muscle as it contains two major parts: the clavicular head (upper chest) and the sternal head (lower chest). If you target both parts of your muscle, then you can achieve a well-sculpted chest.

Upper Chest Exercises: Upper chest workouts consist of bench press, low-to-high cable chest fly, incline dumbbell press, incline bench press, and push-ups.

Bench Press:

Bench press is a very important and essential exercise for broadening your chest. It targets your upper and middle chest.

Steps –

# Lie on the bench comfortably with your feet on the ground.

#Grip the barbell slightly wider than your shoulders so you can push the barbell easily and target your chest.

#Lower the barbell slowly to your chest, making a 45-degree angle with your elbows.

#Push the barbell up with full extension of your arms to return to the starting position.

#Aim for three sets with 8 to 12 repetitions.

Incline Bench Press:

The second-best exercise targeting your upper chest is incline bench press. It helps in building your chest exercise. The upper chest takes more time to build, so for the upper chest, you have to train more than your lower chest.

Steps –

#Set the bench between 30 to 45 degrees.

#Lie on the bench and grip the barbell slightly wider than your shoulders.

#Lower the barbell to your chest until your elbows make a 90-degree angle.

#Then push the barbell against your chest and focus on squeezing your chest muscles.

#Aim for three sets with 8 to 12 repetitions.

Decline Dumbbell Press:

Decline dumbbell press targets your lower chest. For a rounded and spectacular shape of your chest, this exercise is very helpful. It gives a rounded shape to your chest.

Steps –

#Set the bench with a 30-degree decline. Lie on the bench comfortably and set your legs.

#Grip the dumbbells and hold them apart with your arms fully extended.

#Lower the dumbbells to your chest until your elbows make a 45-degree angle.

#Push the dumbbells against your chest and focus on squeezing your chest.

#Aim for 3 sets of 8-12 reps.

Dumbbell Fly:

Dumbbell fly targets the mid-chest. This exercise helps broaden the chest and focus on the center of your chest. It also targets the upper and lower chest.

Steps –

#Pick up the dumbbells and lie on the bench.

#Stretch your arms fully with dumbbells and squeeze your chest.

#Slowly lower your arms to your sides. Aim for 3 sets of 8-12 reps.

Push-Ups – Push-ups are the best way to build muscles. They target all three heads of your chest: upper chest, mid-chest, and lower chest. You can do push-ups before or after a workout. Those who can’t go to the gym can train their chest at home with variations of push-ups like incline push-ups, decline push-ups, or archer push-ups.

Steps –

#Assume a plank position with your hands shoulder-width apart and your body in a straight line from head to heels.

#Lower your body until your chest nearly touches the ground and your hands make a 90-degree angle. Aim for three sets until failure.

Conclusion – A workout is very important for overall health. In this blog, we discussed some exercises that develop the rounded and sculpted chest, but it is only 30% of developing the chest. The rest 70% depends on your diet. You can read our blogs for other muscle workout on fitpersons.com You must fulfill the daily requirement of protein to build a good chest. Now go ahead and give your chest the attention it deserves and chase your desired results.