Beginners in the gym usually want a bigger chest. Here we have the best chest workout for them that helps them enlarge the chest with an explanation of chest anatomy. how to hit it properly from all angles.To know how to get a large chest, the first thing to know is about the anatomy of the chest. Basically, you should understand that chest is a muscle, it is divided into three parts, upper chest, middle and lower chest. It is also called major and minor pectoral. Now you are doing chest workout for beginners 2019 so there is no doubt of doing more exercises to get a bigger chest but it will not make your chest like Arnold Schwarzenegger's chest.
Beginners need to understand how to develop a large chest so that they need to understand that they should lift less weight like 3-4 plates and start exercising wisely. "The more you grow the better you slow down" First you should start from the upper chest then middle and then lower chest. If you want to go to the gym, then you need to do a mix exercise in the first week to stretch your whole body muscles.
Upper Chest
The upper chest is the most difficult part of our body, for which we are beginning to develop it for the first time. Without a mind-muscle connection, it can be frustrating to develop an area as to why we need to focus on our upper chest development. When you feel the contraction of muscles and muscle pumps. It helps you to make big pectorals.
To target the upper chest, you need to tilt dumbbells and barbells of about 30 degrees. While it brings in more shoulder involvement, it also helps you target the chest as well as biceps and shoulders. These are some targeted upper chest exercises.
- Incline Bench Press
The incline bench press is one of the best exercises to develop the chest and its majorly focus on the upper chest. However, I would recommend you to do this exercise with a barbell, when you have mastered the dumbbell bench press. It is also important to note that using dumbbells for this will be difficult initially. Because each dumbbell needs to be balanced with each hand, which still increases your core strength, mastering this movement will also provide the benefit of muscle imbalance without it. When you can dumbbell a 30kg bench, go to a barbell because the best chests in bodybuilding use barbell bench presses as staple exercises to help their chest grow.2. Incline Fly
The incline fly pulls you out of the chest muscle and then contracts it back, not under pressure, but by extending your hands and extending them outward. Particularly useful for tall athletes, the fly is a primary supporting movement that one must engage in after their pressing movements. Start on 3 sets of 8–10 reps. To perform the movement correctly, bend your elbows and extend your arms outward. Return slowly and remember to pull with your elbows and squeeze the chest at all times. To make it harder, slow down the pace of going down or coming back up. Never get heavy on this exercise as it will damage your shoulder/rotator cuff areas.3. Dumbell Pullover
While it can be argued that this practice is also for Latt, it is a fantastic chest builder. However, many gym-goers promoted this movement by swinging and jerking and using heavyweight.With a challenging weight in your hand, extend your hands back to the point where you feel your lat contracting. This should be done with your shoulders resting on a flat bench. While coming back, keep your hands steady and pull from your chest. When done correctly, pullover, along with these other exercises, can develop your chest in six weeks.
Middle Chest
The middle chest is targeted by flat pressing exercises. Flat pressing exercises are exercises that you should have as a complete beginner as they will give you mass with orbit over the entire chest. Not only that, since they are compound movements, they will help you develop your overall structure.
Interestingly, more and more advanced lifters do not bother with exercises such as flat bench presses because they feel that their middle chest is adequately developed and that their upper and lower chests are tense with working sufficiently goes. However, for beginner guides to building your chest, these movements are absolutely essential.
1. Flat Bench Press
In some opinions the king of upper body movements, this is the first movement you will learn in the gym. Ironically, this is the first movement you will have to unline in the gym. This is because while it may seem like a normal exercise to add to your chest building routine, it is not as easy as sitting down and holding the weight down. Without going into too many technical details, always remove the shoulder blades and keep your feet firmly planted before sitting on the bench. After this, bring the bar to the level of your lower chest and push up, making sure that the representative goes up fast. Remember though, that this will be your primary movement for a chest workout for beginners so pay more attention to this exercise.2. Flat Dumbell Fly
As with all flight movements, always remember to go slow and perform high reps. A noticeable difference between this and the tilt fly is that because you are on a flat bench press, the arc of flight movement may be higher. Simply put, the stretching movement can be increased.
3. Close Grip Bench Press
A great exercise not only for your chest but for developing some thick triceps. Movement wise it is similar to flat bench press. What's different Length of grip. Instead of grabbing at more than shoulder width, you will hold it close or at shoulder width, depending on the level of your mobility. It is important to note here that while this is supposed to be a triceps movement, you should use it for your chest using techniques such as triceps and huge sets. Remember that the bar needs to be placed on your palms and not on your fingers.Lower Chest
After the upper and middle chest exercises we are now going to the lower part of the chest which is hardly the weak point of any bodybuilder. However, this does not mean that you are not able to capitalize on your strengths. The lower chest is much easier to target and consequently the larger chest is particularly low chest exercises that will also promote the development of other areas of the chest. These chest exercises must be mastered to be effectively used as an advanced weight lifter in the early stages.
1. Dips
No wonder here. This can be done in two ways, as stated earlier. This can be done for your triceps, which means staying upright and going down slowly or it can be done for your lower chest. While doing this technique, lean forward and come down. Depending on your shoulder mobility, go down as much as you can and push yourself upward. To make it harder, go down slowly and come up faster.
When you start doing your own chest workouts, remember that these movements are also challenging for some beginners. Not fret and soldier. If you get half a rep for this exercise, still do it. Do not drop your motivation.
2. Decline Dumbell Bench Press
Experts say that the discharge bench press is the most effective chest movement a person can perform during their workout. I think this movement should be included in any great chest workout programs for size. However, unlike the incline bench press, with the fall I would only recommend dumbbells due to the stumbling factor.3. Cable Crossover
The cable crossover is the only machine-based movement that one can indulge in as a start because it provides constant tension to the lower chest and, if you're lean enough, provides the opportunity for the strike to appear. All accessory movements, such as fly and cable crossovers, should be performed at the end of your workout and performed with moderate to high reps as the aim of the end will be to end the muscle. Also, always be sure to pull with your elbows and squeeze your chest at every rep that is one of your moves, for a larger chest.
