Beginner Middle Chest Workout Program

Beginner Middle Chest Workout Program

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Program Overview

  • Workout Frequency
  • Duration
  • Focus
  • Equipment Needed
  • Warm-up
  • Cool Down

Anatomy of the Middle Chest

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Middle Chest Workout Routine Breakdown

1. Barbell Flat Bench Press (Primary Exercise)

  • Reps and Sets
  • Pro Tip

2. Dumbbell Flat Bench Press (Middle Chest Focus)

  • Reps and Sets
  • Pro Tip

3. Dumbbell Chest Fly (Isolation Exercise)

  • Reps and Sets
  • Pro Tip

4. Resistance Band Chest Press (Home-Based Option)

  • Reps and Sets
  • Pro Tip

5. Push-Ups (Bodyweight Exercise)

  • Reps and Sets
  • Pro Tip

6. Cable Chest Press (Middle Chest Isolation)

  • Reps and Sets
  • Pro Tip

7. Chest Dips (Bodyweight Exercise)

  • Reps and Sets
  • Pro Tip

Recommended Reps and Sets for Beginners

  • Sets
  • Reps
  • Rest Time

Pro Tips for Success

  • Warm-Up
  • Progressive Overload
  • Mind-Muscle Connection
  • Control the Movement
  • Rest and Recovery

Common Mistakes to Avoid

  • Improper Form
  • Skipping Warm-Ups
  • Neglecting Upper and Lower Chest
  • Overtraining
  • Too Much Weight Too Soon

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