Chest exercises for beginners

We all have to start somewhere. This article describes lifting exercises that are suitable for beginners, with an emphasis on developing the chest muscles.


Keywords :
chest exercises, beginners, bodybuilding


The chest area is one of the easiest muscle groups for beginner bodybuilders to strengthen and develop. It consists of a large muscle (the pectoralis major) on each side of the sternum and a smaller muscle (the pectoralis minor) below. The pecs are relatively easy to develop at first, simply because they can be trained intensively, although care must be taken to work them from different angles to ensure complete development.

For beginners, three safe but effective exercises are recommended:

1. Incline dumbbell press - 3 sets of 10 to 15 repetitions. When you feel comfortable with the mechanics of this exercise, you can move on to using a dumbbell instead, remembering to maintain correct form.

2. Incline Dumbbell Curl – 3 sets of 10-15 reps. Done correctly, this exercise is good for the inner and outer pectorals.

3. Push-ups - 3 sets of 10-15 repetitions. Keep your body straight from head to knees and lower your body until your arms form a right angle. Done right, the good old push-up still provides benefits for the chest muscles.

As with all exercises, you need to be careful to program specific body parts. To get started, you should incorporate your chest exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abs

Day 2: Hamstrings, shoulders, abs

Day 3: Quadriceps, forearms, calves

Day 4: Triceps, Chest, Abs

For the first two weeks, do just one set, then add one set each week up to a maximum of three. After three months, you will be ready to move on to more intensive, intermediate-level exercises.