Top 5 Chest Workout for Beginner

By : Dhirasaurus

The chest muscles are one of the most important muscle for achieving a sculpted physique, especially for men. By training your chest muscles regularly, your chest will become more defined (for men), wider, and less flabby.

There are many parts of your chest muscles, Upper chest, Middle chest, Lower chest, and Pectoral major/minor. Each part of your chest has a different training method. Altough, you can train a whole part of your chests at the same time.

Here are 10 ways to train your chest at home or gym :

1. Flat Bench Press

One of the best chest workout that has been used for a long time by all athletes and beginners is the Flat Bench Press. This movement, which is performed by lying on a flat bench while lifting a barbell or dumbbells, targets your entire chest muscles, shoulders, and triceps. This movement is also one of the basic movements in the world of fitness. Before you start, set the bench and make your body lying down. Then lift your hands to hold the barbell, making sure your hands are balanced and not leaning to one side. Once you feel balanced, you are ready to do the bench press.

2. Incline Bench Press

The incline bench press is a variation of the bench press, the only differences is the bench is positioned at a higher angle so that this exercise targets the upper chest muscles more.

3. Decline Bench Press

The another variation is Decline Bench Press. If the position of incline bench press is higher, then the position of bench in decline bench press is lower, this targeting the lower chest muscles.

4. Pec Fly

The pec fly is one of the easiest exercises for beginners to target the entire chest muscle without worrying about the balance when using a bench. It’s also a useful machine if you have a lower-body injury. You have two pectoral muscles on each side of the front of your chest, the pectoralis major and minor. Pec Fly primarily benefits your pectoralis major the larger of the two muscles responsible for movement at the shoulder joint.

5. Push Up

This is the easiest exercise. You don’t have to go to the gym and you can do it anywhere. It’s push-ups, one of the basic fitness movements that everyone should be able to do. The movement is also very simple: place your hands on the floor to support your body, and then just go up and down. This movement has been proven to be effective and powerful in building chest muscles. Do this exercise, and you will get a strong chest.