Beginners Chest Training Guide

By Phil Sims

Remember to warm up when starting a new exercise. A light press-up session is also a good warm up. Instead of doing a full press-up, use your knees instead of your feet to angle your body. Rest your knees on the floor and assume the press-up position. Attempt 2 sets of 20 reps for this to warm up.

When lifting weights find a weight that will challenge you with resistance but will not force you to struggle. For these exercises you can use light dumbbells

Dumbbell Bench Press: lay flat on a training bench with a dumbbell in each hand, using an overhand grip. Position the dumbbells at each side of your chest, stabling your body with your feet firmly on the ground. Slowly push the dumbbells toward the ceiling until they almost touch at full extension. Then slowly return to the start position ensuring stability. Attempt 10-15 repetitions over 3-4 sets.

Incline Bench Press: This exercise is very similar to the flat bench. The only difference is the position of the bench, elevate the bench to a 45 degree angle and continue as above. Attempt 10-15 repetitions over 3-4 sets.

Decline Bench Press: This exercise is very similar to the flat bench. The only difference is the position of the bench, set the bench on a decline to about a 35 degree angle and continue as above. Attempt 10-15 repetitions over 3-4 sets.

Push Ups: Lie face down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart keep your feet together and parallel to each other, ensuring your legs, buttocks and back are straight. Slowly lower your body towards the floor, bending your arms and with your palms flat and fixed. Lower your body until your chest touches the floor ensuring that your knees do not, and then return to the start position. Attempt 10-15 repetitions over 3-4 sets.

Incline Push Up: The same as above but ensure your hands and upper body are in an elevated position.

Decline Push UP: The same as the normal straight push up above just remember to ensure your feet and legs are in an elevated position.

After all exercises are complete, always remember to do a full warm down of the muscles used in your routine. Warming down is still an essential part of training and does help to combat muscle strain.

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