Beginner Chest Workout
A comprehensive beginner workout focused on strengthening and toning the chest muscles using various exercises and full equipment.
chest
beginner
fitness
workout
Chest
full
7/6/2025•0 views•beginner•45 min
Push-Ups
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Keep your body in a straight line from head to heels.
Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle.
Push back up to the starting position, engaging your chest and triceps.
Dumbbell Bench Press
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
dumbbells, bench
Form Instructions
Lie back on a bench with a dumbbell in each hand, arms fully extended above your chest.
Lower the dumbbells to the sides of your chest, bending your elbows.
Press the dumbbells back to the starting position, squeezing your chest at the top.
Incline Dumbbell Fly
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
dumbbells, bench
Form Instructions
Set the bench to an incline position.
Hold a dumbbell in each hand above your chest with a slight bend in your elbows.
Lower the dumbbells out to the sides, maintaining the bend in your elbows.
Bring the dumbbells back together over your chest, squeezing your chest muscles.
Chest Press Machine
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
chest press machine
Form Instructions
Adjust the seat height so that the handles are at chest level.
Sit down and grip the handles with your palms facing forward.
Push the handles away from your chest until your arms are fully extended without locking your elbows.
Slowly return to the starting position, controlling the weight.
Cable Chest Fly
Details
Sets
3
Reps
8-12
Rest
60s
Equipment
cables
Form Instructions
Stand in the middle of the cable machine with pulleys set at the highest position.
Grab the cable handles with both hands and step forward slightly for tension.
With a slight bend in your elbows, pull the cables together in front of your chest.
Slowly return to the starting position, controlling the movement throughout.
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