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The Best Chest Workout for Beginners

Grow your chest.

If you are new to training and want to build a bigger and better chest then try adding this workout into your gym time.

What are the Advantages of a Strong Chest?

Having a strong chest can offer several benefits, including:

Improved upper body strength: A strong chest can help you perform better in exercises such as push-ups, bench press, and dips, which are key upper body strength-building exercises.

Better posture: A strong chest can help improve your posture by pulling your shoulders back and keeping your spine in a more upright position.

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Enhanced athletic performance: A strong chest can provide more explosive power during movements such as throwing, punching, and jumping, which can improve overall athletic performance.

Reduced risk of injury: A strong chest can help support and stabilize the upper body, reducing the risk of injury to the shoulders and upper back.

Improved confidence: A strong chest can give you a more defined and impressive physique, which can boost your confidence and self-esteem.

Overall, having a strong chest is essential for anyone looking to improve their upper body strength, posture, athletic performance, reduce the risk of injury, and enhance their overall appearance and confidence.

Video – The Best Chest Workout for Beginners

Why is the Flat Bench Press a Great Exercise?

The flat bench press is considered a great exercise for several reasons:

  • It targets multiple muscle groups: The flat bench press primarily targets the chest muscles (pectoralis major), but it also works the triceps and shoulders, making it an excellent compound exercise.
  • It allows for heavy lifting: The flat bench press is a heavy lifting exercise that can help you build significant upper body strength and muscle mass. You can progressively overload the weight as you get stronger, which can lead to continuous muscle growth and development.
  • It’s a functional movement: The flat bench press mimics many pushing movements we do in everyday life, such as pushing a heavy object or lifting a child. By practicing the bench press, you can improve your ability to perform these tasks with ease and less risk of injury.
  • It’s easy to learn: Compared to other exercises, the flat bench press is relatively simple to learn and perform. This makes it an excellent exercise for beginners who are just starting with weight training.
  • It can increase bone density: The flat bench press is a weight-bearing exercise that can help increase bone density, reducing the risk of osteoporosis and bone fractures.

Overall, the flat bench press is an effective exercise for building upper body strength, muscle mass, and improving overall function. It is a staple in many weightlifting routines for good reason.

What are Dumbbell Flyes?

Dumbbell flyes are an exercise that primarily targets the chest muscles (pectoralis major). Here’s how to perform dumbbell flyes:

Lie on a flat bench with a dumbbell in each hand.

Extend your arms above your chest, with your palms facing each other and a slight bend in your elbows.

Slowly lower your arms out to the sides, keeping a slight bend in your elbows, until you feel a stretch in your chest muscles.

Pause briefly at the bottom of the movement, then slowly bring your arms back up to the starting position, squeezing your chest muscles as you lift.

Repeat for the desired number of repetitions.

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Dumbbell flyes are an isolation exercise, which means they work only the chest muscles and don’t involve other muscle groups like compound exercises such as the bench press. This exercise is an effective way to target the chest muscles from a different angle than pressing exercises, helping to develop well-rounded chest muscles.

It’s important to use a weight that allows you to perform the exercise with proper form, and to start with a light weight to avoid straining your chest muscles. You can gradually increase the weight as you get stronger and become more comfortable with the movement.

How Do Dips Work the Chest?

Dips are a compound exercise that targets several muscles, including the chest (pectoralis major). Here’s how dips work the chest:

The dipping movement places a significant amount of stress on the chest muscles, especially the lower portion of the pectoralis major.

When you lower your body during a dip, your chest muscles are stretched, and as you push back up, your chest muscles contract, generating force and helping to lift your body.

Dips also engage the triceps and shoulders, which work together with the chest muscles to perform the movement.

The position of your torso during dips can influence how much emphasis is placed on your chest muscles. Leaning forward during the dip places more stress on the chest muscles, while keeping your torso upright places more emphasis on the triceps.

Overall, dips are an excellent exercise for targeting the chest muscles, especially the lower portion of the pectoralis major, and can help you develop a well-rounded chest. As with any exercise, it’s important to use proper form and gradually increase the intensity and difficulty of the exercise over time to avoid injury and maximize the benefits.

What are the Muscles of the Chest?

The chest muscles, also known as the pectoral muscles, consist of two major muscle groups:

Pectoralis Major: This is the larger of the two chest muscles and is located on the front of the chest. It originates from the sternum, collarbone, and the upper six ribs and inserts into the upper arm bone (humerus). The pectoralis major is responsible for shoulder flexion, adduction (bringing the arm towards the body), and internal rotation.

Pectoralis Minor: This is a smaller muscle located beneath the pectoralis major. It originates from the third, fourth, and fifth ribs and inserts into the coracoid process of the scapula (shoulder blade). The pectoralis minor is responsible for stabilizing the scapula and assisting in shoulder movements.

Other muscles that can be involved in chest exercises include the:

Serratus Anterior: This muscle is located on the side of the chest and runs from the ribs to the shoulder blade. It helps to protract (move forward) the scapula, which is important for movements such as pushing and punching.

Subclavius: This small muscle runs from the collarbone to the first rib and helps to stabilize the collarbone and shoulder joint.

Overall, the chest muscles play a crucial role in upper body movements, and exercises that target these muscles can help improve strength, stability, and posture.

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