Have you decided to dive headfirst into the world of chest workouts? Well, buckle up because you’re in for a ride!
In this blog, we have covered my “top 15 best chest exercises for beginners“
Whether you’re aiming to sculpt those pecs like a Greek god or just want to add a bit of oomph to your upper body strength, getting started with chest exercises is the perfect first step.
Now, if you are thinking– where do I even begin? Don’t sweat it, my friend. We’ve got your back (and your chest) covered with this guide to the “5 Best Chest Exercises for Beginners.” From classic push-ups that you can do literally anywhere to more adventurous moves like dumbbell pullovers, we’re serving up a buffet of chest-building goodness.
So grab your water bottle, crank up your favourite workout playlist, and let’s get ready to pump some iron (or resistance bands – we’re not picky)!
List of Top 15 Best Chest Exercises for Beginners
1. Push-Ups
Start in a plank position, lower yourself until your chest nearly touches the floor, then push back up. It’s simple but effective, engaging your chest, shoulders, and arms.
2. Dumbbell Bench Press
Lie on a bench with dumbbells in hand, palms facing forward. Press the weights up until your arms are straight, then lower them back down, feeling the stretch in your chest.
3. Incline Dumbbell Flyes
Lie on an incline bench, holding dumbbells above your chest with slightly bent elbows. Lower the weights out to the sides in a wide arc, then bring them back together over your chest, focusing on the squeeze.
4. Chest Dips
Using parallel bars, lower your body until your upper arms are parallel to the ground, then push back up. This move not only targets your chest but also engages your triceps and shoulders.
5. Cable Crossovers
Stand between cable stations with handles in hand, arms slightly bent. Pull the handles together in front of your body, crossing them at the centre, then return to the starting position. This exercise provides constant tension in your chest muscles.
6. Medicine Ball Push-Ups
You gotta love a good push-up, right? Now throw in a wobbly medicine ball under your hands, and you’ve got yourself a party! It’s like a regular push-up but with an extra balance challenge that really fires up those chest muscles.
READ MORE: Top 25 Best Shoulder Exercises for Women
7. Machine Chest Press
Picture yourself at the gym, chilling on a chest press machine, pushing those handles forward like you’re giving a high-five to the Hulk. It’s smooth, controlled, and perfect for beginners who want to build up some serious chest strength.
8. Resistance Band Chest Press
Imagine you’re in a tug-of-war with a sneaky resistance band. You hold onto those handles and push forward, feeling the burn in your chest as you fight against the resistance. It’s like a game, but with gains!
9. Plyometric Push-Ups
Okay, get ready to feel like a superhero. You start with a regular push-up, but then you explode off the ground like you’re trying to reach for the stars. It’s all about power, speed, and a little bit of craziness.
10. Floor Chest Press
Who says you need fancy equipment to get a killer chest workout? Just lie down on the floor, grab some dumbbells, and press them up like you’re pushing away all your worries. It’s simple, effective, and oh-so-satisfying.
11. Isometric Chest Squeeze
Ever hugged a giant invisible balloon? Well, now’s your chance! Grab a yoga block or a rolled-up towel, squeeze it between your hands right in front of your chest, and hold that squeeze for as long as you can. Feel the burn!
12. Wall Push-Ups
Short on space or just not ready for the floor? No problemo! Stand facing a wall, place your hands shoulder-width apart, and do push-ups against the wall. It’s like giving the wall a gentle nudge while working those chest muscles.
13. Chest Squeeze with Resistance Band
Wrap a resistance band around your back and hold each end with your hands. Now, pull those hands apart against the resistance of the band, squeezing your chest muscles like you’re trying to pop a balloon between them. Boom!
14. Dumbbell Pullovers
Lie down on a bench (or the floor if you’re feeling adventurous) holding a dumbbell above your chest with both hands. Lower the weight back behind your head, feeling that stretch in your chest, then bring it back up. It’s like a chest hug from the inside!
15. Push-Up Variations
Let’s spice things up! Try diamond push-ups, where your hands form a diamond shape under your chest, or staggered push-ups, with one hand slightly ahead of the other. It’s like the chest workout version of a choose-your-own-adventure book!
Conclusion
And there you have it, folks – a beginner’s guide to chest exercises that’s as easy as pie (or protein shake, if that’s your thing).
Remember, Rome wasn’t built in a day, and neither are those chest muscles. So take it slow, listen to your body, and most importantly, have fun with it! Whether you’re sweating it out in the gym or getting creative with home workouts, the journey to a stronger, more defined chest starts with that first push-up.
Keep at it, stay consistent, and pretty soon, you’ll be flexing those pecs like a pro. You got this!
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FAQs: Top 15 Best Chest Exercises for Beginners
How many times a week should I do chest exercises?
It’s recommended to work your chest muscles 1-2 times a week, allowing for proper rest and recovery between sessions. Overtraining can lead to injury and hinder progress, so listen to your body and give those muscles some downtime.
Do I need any equipment to do chest exercises?
Not necessarily! While some chest exercises like push-ups require no equipment at all, others may utilize dumbbells, resistance bands, or machines. You can start with bodyweight exercises and gradually incorporate equipment as you progress.
How do I know if I’m doing chest exercises correctly?
Proper form is key to preventing injury and maximizing results. Focus on maintaining a stable core, keeping your shoulders back, and engaging your chest muscles throughout the movement. Watching tutorial videos or working with a personal trainer can help ensure you’re performing exercises correctly.
Can I target specific areas of my chest, like the upper or lower chest?
While some exercises may emphasize certain areas more than others, it’s generally difficult to isolate specific parts of the chest. Instead, focus on a variety of exercises that target the entire chest area to achieve balanced development.
How long will it take to see results from chest exercises?
Results vary depending on factors like genetics, diet, and consistency of training. With regular workouts and a proper nutrition plan, you may start noticing improvements in strength and muscle definition within a few weeks to a couple of months.
Can chest exercises help reduce chest fat?
Chest exercises can strengthen and tone the muscles underneath chest fat, but spot reduction is not possible. To reduce overall body fat, including chest fat, a combination of cardiovascular exercise, strength training, and a balanced diet is necessary.
Should I do cardio before or after chest exercises?
It’s generally recommended to do cardio after strength training to ensure you have enough energy for lifting weights. However, the order can vary depending on your fitness goals and personal preference. Experiment with different routines to see what works best for you.
How do I prevent chest muscle soreness after workouts?
Muscle soreness, or delayed onset muscle soreness (DOMS), is common after intense workouts, especially for beginners. To reduce soreness, make sure to warm up properly before exercising, stretch after your workouts, stay hydrated, and get enough rest and recovery time between sessions.
