Beginner Chest Workout Program
Program Overview
- Workout Frequency
- Duration
- Focus
- Equipment Needed
- Warm-up
- Cool Down
Anatomy of the Chest
- Pectoralis Major
- Clavicular head (Upper chest)
- Sternal head (Middle and lower chest)
- Pectoralis Minor
Chest Workout Routine Breakdown
1. Barbell Bench Press (Middle Chest Focus)
- Reps and Sets
- Pro Tip
2. Dumbbell Fly (Middle Chest)
- Reps and Sets
- Pro Tip
3. Incline Dumbbell Press (Upper Chest Focus)
- Reps and Sets
- Pro Tip
4. Decline Push-ups (Lower Chest Focus)
- Reps and Sets
- Pro Tip
5. Chest Dips (Lower Chest Focus)
- Reps and Sets
- Pro Tip
6. Push-ups (Overall Chest Focus)
- Reps and Sets
- Pro Tip
Recommended Reps and Sets for Beginners
- Sets
- Reps
- Rest Time
Pro Tips for Success
- Warm-Up
- Progression
- Form
- Mind-Muscle Connection
- Rest and Recovery
Common Mistakes to Avoid
- Improper Form
- Overtraining
- Lack of Focus on the Upper and Lower Chest
- Not Warming Up
This beginner chest workout program provides a comprehensive approach to developing a strong, balanced chest. By incorporating a mix of compound and isolation exercises that target the upper, middle, and lower portions of the chest, you’ll ensure a well-rounded chest development. Focus on proper form, gradual progression, and consistent effort, and you’ll start to see significant improvements in strength and muscle size over time.