Are you ready to pump up your chest game? As a beginner, it can be tough to navigate the wide range of workouts that promise to give you an impressive chest.
Starting a new workout routine can be challenging, especially when it comes to figuring out which exercises are the most effective for your specific goals.
But don't worry, we've got you covered! We'e gathered the best chest workout routines that are easy to follow and won't leave you feeling like you're in over your head.
With these routines, you'll be able to bench press your way to success without feeling like you're in the deep end. So let's get to work, or should we say, let's get to chest-ing! But before that let's dive in to have a look at the advantages of having a strong chest and the muscles which should be targeted.
Related Article: 10 Exercises Needed to Boost Chest Growth
Benefits of Having a Strong Chest
When it comes to building a strong and attractive chest, there are plenty of benefits that will make you feel chest-tastic! You'll impress your friends and foes alike with your newfound chest-pertise. From increased upper body strength to better posture, the perks of having a powerful chest are no rib-ticklers.
Furthermore, a developed chest is like a breastplate of protection for your upper body, guarding your heart and lungs against any possible injury. So, if you're looking to get your pecs in line and give your upper body a lift, then it's time to try out some chest workouts that will push you to your limits!
Check out the benefits of having a strong chest:
Improved Upper Body Strength: Having a strong chest helps you to lift more weight and develop upper body strength. This increases your overall performance in sports, gym sessions and daily activities.
Better Posture: A developed chest will enable you to walk tall with correct posture. Good posture not only looks good but also prevents any neck or back pain due to poor slouching habits.
Injury Prevention: Strong pectoral muscles act as a protective layer for the heart and lungs; helping you avoid any potential injuries that could be caused by weak muscles.
Greater Endurance: Working out your chest makes it easier for you to engage in long-term physical activities such as running or cycling without getting tired easily.
The right exercises can help you to build a strong chest and obtain these perks. Now let's have a look at the muscles which should be targeted when building your chest.
Chest Muscles to Target
Building a strong and attractive chest requires you to target specific muscles in order to maximize strength and aesthetic results. Let's move further to check out the chest muscles that you can target with the workouts. By focusing on these muscle groups, you'll be able to build an impressive chest that will show off your strength and aesthetic appeal.
Pectoralis Major: The pectoralis major is a large fan-like muscle that spreads across the chest, connecting the sternum and shoulder blades to your humerus (upper arm bone). This is one of the most important muscles when it comes to upper body strength. It helps with pushing movements such as bench pressing or dips.
Pectoralis Minor: This smaller fan-shaped muscle lies underneath the pectoralis major. It helps in pulling motions such as rowing or pull ups and can add definition to your chest while providing extra stability during workouts.
Serratus Anterior: This muscle stretches from the ribs upwards towards the shoulder blades, giving you an impressive V-shape when trained. It helps with stabilizing the scapula and controlling shoulder blade movement during exercises such as push-ups or burpees.
Latissimus Dorsi: The latissimus dorsi is a large muscle that runs from your lower back to the upper arm bone. This muscle plays an important role in any chest exercise, as it helps you to pull and press yourself up.
Deltoids: Deltoids are a set of three muscles located on your shoulders and help you lift heavy objects and move your arms in multiple directions. They're also essential for many exercises that target the chest, since they provide stability while performing movements such as flyes or presses.
Now that you know all about the different muscles of your chest and the benefits of having a strong chest, it's time to start implementing good chest training into your workout routine. With dedication and proper form, you will soon be able to show off an impressive upper body!
Related Article: Superset Chest Workout
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Best Chest Workout for Beginners
If you're new to weight training, building a strong chest is the perfect place to start. Having a strong chest will help you with everyday activities such as pushing and pulling objects, improving your posture, and even helping with flatter abs.
Working out your chest muscles also has many benefits for athletes in any sporting activity that requires upper body strength and power such as swimming, football or rugby.
When starting out with any kind of workout regimen, it's important to start small and slowly progress as your fitness level grows. Here are some of the best chest workouts for beginners to get you started on your journey towards a powerful and attractive chest
Pushups
Not all of us are born gym enthusiasts, but that doesn't mean we can't work on building a strong, well-defined chest. One of the best chest workouts for beginners is the trusty push up.
Not only is it a simple exercise that requires no equipment, but it also works out other areas of the body like the shoulders, triceps, and core. The best part? The more you do them, the stronger you'll get.
By performing push-ups regularly, you will increase your upper body strength, improve your posture, and even reduce your risk of injury.
How to Do It:
- To perform a proper push-up, start by getting into a plank position with your hands shoulder-width apart.
- Lower your body until your chest reaches the ground, and then push back up to the starting position.
- It's important to keep your core tight and your back straight throughout the exercise.
Dumbbell Chest Press
Looking to take the plunge into the world of weightlifting? The dumbbell chest press is the perfect place to start. This beginner-friendly exercise can help you sculpt and strengthen your chest muscles.
Plus, it can improve your overall posture and make everyday activities, like carrying groceries or lifting heavy objects, feel like a breeze. This exercise gives your pectoral muscles a really good stretch which helps with building strength and size.
Furthermore, it also works other muscle groups such as the anterior deltoids (shoulders) and triceps (arms).
How to Do It:
- Begin by lying on a bench or a flat surface, holding rubber hex dumbbells at chest height.
- Next, engage your chest muscles and push the dumbbells overhead until your arms are straight.
- Slowly lower the dumbbells back to your chest and repeat for a total of 10-12 reps.
Chest Flys
If you're new to working out, you might be wondering where to start when it comes to targeting your chest muscles. Chest flys are a great exercise to include in your routine if you're looking to build strength and definition in your chest.
This exercise is particularly effective because it targets the smaller muscles in your chest that might not get as much attention from other exercises like push-ups or bench press.
This exercise is great for isolating the chest muscles and giving them an intense burn. It also helps with shoulder stability and mobility, as it requires you to keep your arms at a 90-degree angle throughout the entire movement.
How to Do It:
- To perform chest flys, lie on your back on a bench or the floor with your arms outstretched to the sides, holding a dumbbell in each hand.
- From there, lower your arms towards the floor, keeping a slight bend in your elbows, and then raise them back up above your chest.
- By incorporating this exercise into your workout regimen, you'll be on your way to a stronger, more toned chest in no time.
Cable Crossovers
Cable crossovers are one of the best exercises for targeting both your pectoral and anterior deltoid muscles. This exercise involves using a cable machine attachment to perform a movement that mimics the motion of hugging a tree. By doing so, you'll activate your pectoral muscles, as well as your triceps and shoulders.
The benefits of cable crossovers include increased chest size, improved posture, and enhanced athletic performance. So why not give cable crossovers a try and see how they can take your chest routine to the next level?
How to Do It:
- To perform this exercise, stand in the middle of a cable machine, holding the handles at shoulder height.
- With a slight bend in your elbows, slowly bring the cables together in front of your chest, holding the squeeze for a few seconds before releasing.
- As you become more comfortable with the motion, you can increase the weight and intensity of your workout.
Related Article: Exercises for a Defined Chest
FAQs
1. What is the best chest workout for building muscle?
The best chest workout for building muscle involves a combination of exercises that target all parts of your chest. These include incline and decline pressing movements, as well as flyes and cable crossovers.
By including a variety of exercises in your routine, you can maximize your gains while avoiding overtraining any single area. Additionally, make sure to increase the weight gradually to ensure proper form and safety.
2. How often should I do chest workouts?
Most experts recommend training chest two to three times each week, depending on how much recovery time you need between workouts and which other body parts you're also targeting during each session. Make sure to give your chest muscles at least 48 hours of rest between workouts.
3. Can I get a bigger chest without weights?
Yes, you can certainly make your chest bigger without using weights or machines. Pushups and other bodyweight exercises such as dips and planks are excellent alternatives that involve only your bodyweight and still target the chest muscles effectively.
4. What other tips should I keep in mind while doing chest workouts?
Make sure to perform all exercises with proper form, including keeping your core engaged, maintaining good posture and breathing correctly throughout each set. Additionally, focus on squeezing the muscle at the top of the movement to maximize contraction and ensure effective recruitment of muscle fibers. Finally, don't forget to warm up your chest properly in order to prevent injury.
Key Takeaways
When it comes to targeting your chest muscles, there are plenty of exercises you can incorporate into your routine. Dumbbell chest press, chest flys, pushups and cable crossovers are all great options that will help you build strength and definition in your pectoral muscles along with the other chest muscles.
By challenging yourself with these movements on a regular basis, you'll be able to maximize their effectiveness and get the most out of your workout. So why not give them a try today? With consistent practice, you'll soon be achieving greater levels of strength and seeing those defined chests will make you feel in awe with yourself!
