Simple Beginner Chest Workout Routine: Simple Tips and Exercises
It might sound a little silly but the basic ways of beginning chest routine does not have to be complex. This guide is especially for the beginners in the gym, or those who want to get back to the gym after a long time of inactivity or for those who just want to target the chest area. It summarizes simple exercises, proper technique for performing them, ways of enhancing the exercise effects, and things that should not be done.
Why Chest Workouts Matter
The chest and back muscles can be trained through exercises involving the chest and back and are vital for upper body strength and posture, and the health of an individual. Good chest development also affords better goes at ordinary physical activities like lifting or pushing an object.
A Basic Chest Workout for Those Trying to Start Exercising:
This routine comprises four basic exercises that should suit the new learner to the correct form adequately well. All of them work the chest muscles, and as a bonus, all of the exercises can be performed at home without a lot of equipment.
Push-Ups
- How to Do It:
- Begin in a push up position, but your hands should be slightly further than the shoulder width.
- Go down and bend your elbows until your chest either touches the floor or is as close as you can get it to be.
- This is done by pulling on the handles, using the palms to flip back up to the top of the Scotch stretch.
- Tips:
- Align your head, spine and legs in the way that will make your body have a straight appearance.
- This is due to the fact that, in case you find the over head push-ups difficult to handle, you can start with knee push-ups.
- What Not to Do:
- Do not bend your hips or swing your waist down or up during the operation.
Chest Press with Dumbbells
- How to Do It:
- Stand with your feet shoulder width apart, take a dumbbell in each hand and keep yourself in a supine position on a bench or on the floor.
- Raise your hands directly up over your head, with your fingers pointing forward.
- Gradually bring the dumbbells down to the chest region.
- Return the feet to the initial position as well and then take the dumbbells back up to the starting position as well.
- Tips:
- Never hurry move slowly and deliberately through the water.
- Employ a weight that you can use to make the repetitions with good form.
- What Not to Do:
- There should be no bending of the lower back; one should lie flat on the bench or on the floor.
Chest Fly
- How to Do It:
- Stand with your feet shoulder-width apart, and grasp a dumbbell in each hand while lying on a bench or on the floor.
- Lift both your hands above the chest level with the fingers of both your hands wide and apart from each other.
- Slowly return your arms to the side of your body with a view of having a bent elbow.
- Hold the dumbbells jointed over you chest.
- Tips:
- When bringing the weights towards each other ensure that you exert pressure on your chest muscles.
- As you perform the motion you ought to ensure that you maintain the pace slow in order to avoid causing an injury to oneself.
- What Not to Do:
- However, do not bring the weights down too close to the floor level because this will be unhealthy for your shoulders.
Incline Push-Ups
- How to Do It:
- Hold your hands on a flat and more rigid support like a bench or any table.
- In a push up, one has to lower the chest towards the ground surface.
- Dorsiflexion of the foot and push back up to the starting position.
- Tips:
- Push-ups therefore, are easier the higher the surface to be pushed against.
- As you become better, you should begin reducing the incline even further.
- What Not to Do:
- It is strongly prohibited to apply on an unstable substrate since it may result in an accident.
It is now high time that you engage in planning for a successful chest workout by trying out the following tips:
- Warm-Up: Take 5-10 minutes before warm up lightly with cardio like jogging or jumping in place and rotate the arms in circles.
- Focus on Form: It is always recommended to improve form rather than as many reps as you are able to do or the amount of weight you can lift.
- Rest Between Sets: Recovery should be done for about 60%-90 % of the time in between the sets.
- Consistency: To get the best results one should try to do this workout 2-3 times per week with some days off in-between.
Common Mistakes to Avoid
- Skipping Warm-Up: It is always wise to warm up prior to the exercises to avoid injuries and or to get your muscles ready for the exercises.
- Using Too Much Weight: Initially, one should use lesser weights so as to get the form right before adding the intensity.
- Overtraining: So do not train your chest daily; allow enough time to let your muscles divergent and heal if you are following the Chest and Back splitting method.
The Takeaway
This among other exercises are ideal for newbies who desire to do chest exercises for strength training or breast sculpting. I would focus on my form and ensure that I train with consistency and I will soon have positive results on my chest and my muscles as a whole. However, to achieve a great result, do not forget about the ban implementation mistakes, the tips given herein above, and, finally, the fun in the creations.
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FAQs
Q1: How often do you recommend that I perform this chest workout? It is adviseable that you should perform this workout 2-3 times a week with a break of not less than 48 hours.
Q2: Is this workout to be done at home while having no equipment? Of course, such exercises as push-ups and incline push-ups can be performed without using any equipment.