Chest day is a common practice at most workout gyms. It’s a starting point and core for building the perfect physique. With machines, weights, and classes galore, newcomers need a beginner’s guide for building chest muscles. Our personal trainers welcome you to begin your workout and suggest starting with these five exercises.
This is one of the most convenient and accessible chest exercises. The benefits range from an increase in functional strength to posture improvement. Push-ups also have cardiovascular benefits. When doing this exercise, you only use your body weight to enhance muscle growth. Work towards 150-200 push-ups each chest day.
These build muscle through your lats, mid-back, deltoids, biceps, triceps, and core muscles. Start with 10 reps per set, and then build up to 50 reps. Take your time and build up your endurance. The number of reps will increase as your body adjusts to the workout.
The shoulders and deltoids two major muscle groups this exercise targets. Fly’s tone the pectoral muscles by using a pushing force to strengthen the chest muscles, adding balance from the torso. Fly’s also improve athletic power related to swinging, pushing, and pulling.
This pushing exercise focuses on the chest, triceps, and front/back shoulders. You can combine dips with other exercises to get more out of the workout session (i.e. pulldowns). The best part about this exercise is that you can add weights for a greater challenge and better results.
The focus of this exercise are the fan shaped pectoral muscles located at the front of the chest wall. The secondary target muscles are the front shoulders —the anterior deltoids— and the triceps. Besides the fact that you use a machine for less resistance, the chest press is similar to benching. This is a good exercise for the beginners to build endurance.
Don’t stop there
Devote two days a week to these exercises. You will need time to recover and work on other muscle groups in between chest days. Once these moves feel too easy, it’s time to up the ante. Increase the intensity with more weight and change up your sets. If you are ever in doubt, talk to a personal trainer about your chest workout goals.