It could be very frustrating when you do your very best to build your body and at the end of the day, get no results. This is why we’ve put together these 4 chest workouts for every beginner to make sure you do the right exercises for an encouraging result in the long run.
Before anything, you must understand that you won’t just turn into the almighty Arnold Schwarzenegger within just a week or two. These things take time. So learn to be patient with your body because as long as you follow these steps, you’re definitely going to see your desired results.
Let’s take a brief look at the anatomy of the chest.
Basically, the chest is made up of two muscles that work hand in hand to make sure the chest functions well. These two muscles are the pectoralis major and the pectoralis minor. The pectoralis minor is located directly underneath the pectoralis major.
The three different functions of the chest muscles are the sidearm pitching motion, the ability to bring your arm up and down at your sides, and the classic arm wrestling motion.
Below are 4 workout routines that will help you build up both your upper and lower chest muscles.
1.Incline And Decline Barbell Bench Press
This workout is in 2 folds. The Incline Barbell Bench Press which involves you elevating your bench press to an inclined state and the decline barbell bench press which is the direct opposite of the other.
Just like their setups are different, they also have different functions. The incline barbell bench press works particularly on the upper chest, while the other, focus on the lower muscles of the chest.
Recommended: 3 sets of 4-6 reps each
2.Incline and Decline Dumbbell Press
Just like the name says, this exercise involves the use of the Dumbell and like the workout mentioned above, is also in two folds (with an incline bench press and later with a declined bench press). And similarly, the incline dumbbell press focuses on the upper chest, while the decline dumbbell press focuses on the lower part of the chest.
Recommended: 3 sets of 8 reps each
3. Incline and Decline Dumbell Flyes
The 2 workout routines above generally explain this one. All you need to do is to perform the dumbbell flyes exercise on both an elevated and a lowered bench press.
Recommended: 3 sets of 8-12 reps each
4. Push-ups
This exercise isn’t a new one to us. It’s been here even during the days of the gladiators. It’s an amazing exercise that affects a large number of muscles of the body. It works not only your chest muscles but also your arm and ab muscles.
Recommended: 3 sets of 12 reps
Conclusion
Like said earlier, try to be patient with your body. Bodybuilding exercises need time and patience, if not, you’re just going to end up getting yourself frustrated. You must also make sure to fuel your body with the right foods and enough water.
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