Concerned clients, who want to achieve a chiseled chest, often question bodybuilding experts about the best way to start their chest development training. What they don’t know is that achieving powerful and hard-lined pectorals is no easy feat. Most experts start individuals with planks, press-ups, cable-fly, seated chest presses and dumbbell bench presses. If you want to know all about them, here is a complete view of their mechanics, uses and experience levels.
However, our sole purpose today is to give you a one-stop solution, to help you start your journey towards a well-designed chest routine that will help you achieve steady mass gains and muscle development. Having next-level gains is not a joke and serious body builders know that. However, your dream of a Baywatch worthy chest is not an impossible one and can be achieved, if you remain true to your purpose.
For a beginner, muscle development and definition is all about consistent exercise, a good healthy diet to assist muscle development and lots and lots of motivation and mental energy. Here is a great chest workout routine, which has been designed specifically for beginners, who are just starting out. This amazing beginner’s guide will also tell you how to incorporate it into your split routine, how often to do chest training and how to spot the identifying signs that will tell you that you are ready to move on to the next level.
If you have never seen a dumbbell, consider visiting the links given above to educate yourself. Then come back right here to read the easiest chest routine that will make you a seasoned lifter in a short amount of time.
Chest development workout depends on two things
- The selection of exercise
- The amount of reps that you perform
- Using too much weight
- Too many machines
As a beginner, you might feel that your body is not ready to bench press, but remember that the multi-joint movement can only be attempted with a fully loaded barbell, which should be stabilized during the workout. All of the exercises mentioned below, in the chest workout routine, recruit a large amount of muscles and demand that you lift heavier weights. This can enhance your hormone-boosting stimulus, which is generally missing fro your single-jointed muscles. These exercises will also train your stabilizing muscles, that remain unchanged and untouched with machine workouts.
Here is your ultimate beginner’s chest workout routine that can be performed for 6-8 weeks, after which you will be (hopefully) able to move on to next level exercises. According to expert suggestions, this training is divided into two splits, which will be specifically helpful and effective for beginners.
Day 1: Upper body
Day 2: Lower body or Legs
Day 1: Legs
Day 2: Pulling muscles (back, biceps)
Day 3: Pushing muscles (chest, shoulders triceps)
Both theses splits will allow you to perform a greater amount of work at an intensive level, while the rest period will allow your muscles to recover effectively. Repeat each split, once every third day, instead of three times a day and you will be good to go.
Beginner’s Chest Training Workouts
- Barbell incline press 4 sets of 12, 8, 8, 8 reps
- Decline barbell press 4 sets of 12, 8-10, 8-10, 8-10 reps
- Flat-bench machine press 3 sets of 10-12 reps
- Barbell bench press 4 sets of 12, 8, 8, 8 reps
- Moderate inclined dumbbell press 4 sets of 12, 8-10, 8-10, 8-10 reps
- Machine fly 3 sets of 10-12 reps
- Until you are a seasoned warrior of chest workouts, don’t be a hero or heroine on the first day and start out light. Once your muscles start getting used to lifting weight, move on to heavier and challenging weights.
- The sets listed in the above-mentioned split timetables are all working sets and must be performed after warm-up sets. However, beware; you must never let your muscles reach the breaking point or muscle failure.
- After warming up, the first thing that you should do is to choose a weight that will rapidly take you towards muscle failure, in the reps listed above. However, weights can be adjusted according to your needs and muscle adherence.
- The rep sequence is designed in the form of a pyramid scheme, which allows you to increase weight and decrease sets with each successive set.
- The heaviest sets must be approached when you are close to muscle failure. This usually occurs after 2-3 sets.
- It is essential that you rest for 60-120 seconds in between each set and much longer, when you are attempting multi-joint exercises.
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Remember, consistency is everything. If you maintain consistency and motivation, you will soon see favorable results and the tolerance that will build up in your muscles will gradually allow you to add on more weight and reps to your training. After you reach that point, get ready to explore intermediate chest training routines, which are a level up from beginner’s workouts.