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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