Building Muscle 101's Beginner Chest Workout
I hope you enjoyed the beginner chest routine with Tori.
What I'd like to do today is to go over a basic chest routine that's designed for working out the pectoral muscles of the chest.
This is a basic weight training routine that uses 3 exercises to stimulate the pectoral area.
Let's get started with the routine.
Our first exercise is the dumbbell bench press. This is an excellent exercise for pectoral muscles of the chest.
Let's get into position. While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip. Rest the dumbbells in an upright position on the edge of your knees. Carefully lie on the flat bench bringing the dumbbells to the sides of your torso at chest level. Position the dumbbells to the outside of your chest, keeping the elbows wide and the forearms perpendicular to the floor throughout the movement.
Make sure each palm is facing forward.
It's important that you retract your shoulder blades against the flat bench and puff your chest outwards. By doing this, you insure that the chest does most of the work instead of the shoulders.
To perform this exercise, inhale and slowly press the dumbbells upwards. Make sure to bring the dumbbells up simultaneously until they are extended at the top position. Once you get to the top position, you must squeeze for a one count. Slowly lower the weight and exhale, brining the dumbbells back to their starting position. Repeat the movement.
Your feet should be planted firmly on the floor.
Try doing 2 sets of 12 repetitions for this exercise.
For the rest periods, you want to ensure that your muscle is recovered before attempting another set. Generally, a 30 to 40 second rest will suffice.
Once you've finished the flat bench dumbbell press, we can go over to our next exercise which is the incline dumbbell press.
Remember, drink a lot of water while you are exercising.
Incline Dumbbell Press
This is an excellent exercise for the upper pectoral muscles of the chest.
Let's get into position for the incline dumbbell press. While seated in an incline bench, grasp two dumbbells in an overhand grip. Carefully lie on the incline bench bringing the dumbbells to the sides of your torso at chest level. Position the dumbbells to the outside of your chest, keeping the elbows wide and the forearms perpendicular to the floor throughout the movement. Make sure each palm is facing forward.
Your Feet should be planted firmly on the floor.
To perform this exercise, inhale and slowly press the weight upwards until your arms are extended. The dumbbells should be held directly over your chest area, with your palms facing forward. Squeeze and hold for a one count and than, slowly exhale while lowering the weight back to the starting position.
Do not bounce the weight from the chest and keep your elbows out and away from the trunk of your body. Remember to keep the movement fluent, slow, and controlled.
Try doing 2 sets of 12 repetitions.
A rest period of 40 seconds in between sets is generally enough to allow the muscles to recover.
Once the incline dumbbell press exercise is complete, we can head over to our last exercise, which is the pec deck fly.
Pec Deck Flys
This is a great finishing exercise for the chest that hits the upper and inner pectoral muscles.
Let's get into position for the pec deck. Adjust the seat of the machine to a level where your elbows and shoulder joints form a line that is parallel to the floor when your arms are placed on the pads.
To perform this exercise, inhale and squeeze your pectoral muscles to move the arms to a position where your wrists and elbows come together. Your elbows should be directly in front of you. Hold this position for a one count and squeeze your pectoral muscles. Exhale and slowly lower the weight back down to the starting position.
Try doing 2 sets of 15 repetitions for this exercise.
Rest about 30 to 40 seconds between each set.
Alright, that's it for our beginner chest routine. Now, I would suggest doing another 5 to 10 minutes of light cardio to cool your body down from the training routine.
All the best,
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