Chest Workout for Beginners: Personal Recommendation

Rules to be Followed

  1. 5 alternate exercises per day is sufficient for muscle growth.
  2. Initially, a Trainer’s guidance is recommended.
  3. Do 4 sets of 20–25 repetitions each for first 3 months, shift to 5 sets of 15–20 repetitions each for next 9 months. Gradually, shift to 3 sets of 10–12 repetitions each.
  4. Initially the rep range is for building stamina, once stamina is reached, rep range can be varied to strength zone.
  1. While doing heavy bench press, generally the last set, a spotter is recommended.
  2. Always make sure to go for failure in your last set, half rep can also be applied for complete burn-out (maintaining the correct posture).
  3. Negatives are more important than positive motion of the exercise.
  4. Machine workout(including cable)is mostly better than free weight exercise.
  5. Always maintain correct posture while workout(search on Youtube for correct posture) to get the most pump and avoiding injuries.
  6. Always do warmup exercise(pushups, arm rotation, shoulder rotation, parallel chest dips, pull-ups) before workout.

Middle Chest

  1. Flat Bench Dumbbell Press
  2. Flat Bench Barbell Press
  3. Flat Bench Dumbbell Fly
  4. Flat Bench Cable Fly

Upper Chest

  1. Inclined Bench Dumbbell Press
  2. Inclined Bench Barbell Press
  3. Inclined Bench Dumbbell Fly
  4. Inclined Bench Cable Fly

Lower Chest

  1. Declined Bench Dumbbell Press
  2. Declined Bench Barbell Press
  3. Declined Bench Dumbbell Fly
  4. Declined Bench Cable Fly
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