You are here

Beginner Chest Workout

Average: 3.5 (68 votes)
3.5 5 68
Chest workout designed for beginners to bodybuilding. This workout hits the chest with 3 exercises for a total of 7 sets. Workout should be performed once per week.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Beginner
Days Per Week:
1
Equipment Required:
Dumbbells, Machines
Target Gender:
Male & Female
Author:

Workout Description

This beginners chest workout comprises of a total of 7 sets and 3 exercises. Muscle groups worked are the pectoral (chest) muscles. This workout should be performed once per week only to allow for adequate recovery.

Workout Notes:

  1. Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise.
  2. Strict technique on all exercises. (see chest exercises)
  3. Aim to improve at least one aspect of your workout each week.

Weekly Workout Routine:

beginner Chest Workout
Chest
Exercise Sets Reps
Smith Machine Incline Press 3 15-12-10
Dumbbell Flat Press 2 10
Flat Bench Dumbbell Flys 2 10

Related Workouts View all Beginner Workouts

  • Share This Article
  • Rate & Share
    Average: 3.5 (68 votes)
  • About The Author
    Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.
Related Supplements View all Top Supplements
Hydroxycut Hardcore Elite

An Unrivaled Thermogenic Weight-Loss and Energy Experience!*

4.55
Average: 4.6 (12 votes)
1.M.R Vortex

Unparalleled Focus Power & Long Lasting Energy!*

4.4
Average: 4.4 (13 votes)

Comments (173)

Add a comment

No Profile Pic
joe shmo
Posted Thu, 05/20/2010 - 14:27

very nice

  • 23
  • 34
No Profile Pic
nAjEeB
Posted Mon, 06/14/2010 - 22:00

how may weeks i have to do dis?

  • 29
  • 21
Steve's picture
Steve
Posted Mon, 06/14/2010 - 22:55

I would recommend 8 to 12 weeks.

  • 29
  • 17
No Profile Pic
Dan
Posted Sat, 11/23/2013 - 11:17

Steve I was doing p90x but its not for me I rather go back to the gym. I like the fact p90x has 23 exercise routine. For example chest and back 23 exercises. Please help me out. I need a intense work out.

  • 8
  • 8
No Profile Pic
Joseph
Posted Tue, 06/15/2010 - 07:59

How do I know im doing enough of one work? I seem to not build much muscle.

  • 19
  • 22
Steve's picture
Steve
Posted Tue, 06/15/2010 - 08:29

Building muscle requires pushing for more reps and weight on every set of every workout, and eating more then it takes to maintain your weight. If you do this week in and week out, you will make very good progress.

  • 25
  • 21
No Profile Pic
Darren
Posted Tue, 10/23/2012 - 08:15

no it doesnt, it requires more weight and fewer reps, if you do more weight and more reps you will overload your muscles and cause yourself an injury.

  • 33
  • 23
No Profile Pic
jercrrn@aol.com
Posted Sun, 03/17/2013 - 18:53

hey I weigh like 145 and have been eating a lot of grilled foods and fruit ect. I was just wondering why I am not hardly seeing a bit off muscle.. how should you eat if you would like to get a 6 pack and built pecks

  • 17
  • 9
No Profile Pic
mike
Posted Sun, 06/20/2010 - 22:16

how many hours should i do a day?

  • 12
  • 18
Steve's picture
Steve
Posted Sun, 06/20/2010 - 22:26

45 to 60 minutes of weight training is generally sufficient.

  • 15
  • 13
No Profile Pic
amr_sg66
Posted Sat, 07/03/2010 - 13:55

Is taht only what i will do in one full training day ?

  • 11
  • 13
Steve's picture
Steve
Posted Tue, 07/06/2010 - 17:43

You could perform shoulders, triceps or biceps after.

  • 19
  • 17
No Profile Pic
BY TAZARZAPIO MONIY
Posted Sat, 07/03/2010 - 16:45

my chest and my leg is develop already but i need more muscle mass on it show up di bigness of the chest and legs.

wht can be done to accomplish than goal?

eat,excer,more reps are add more weight at gym when working on chest legs

  • 15
  • 14
Steve's picture
Steve
Posted Tue, 07/06/2010 - 19:33

Always push yourself on every set. Aim for more reps, and ultimately more weight. If you do this, and eat to gain weight, you will make great progress.

  • 13
  • 14
No Profile Pic
stewbeef
Posted Thu, 07/08/2010 - 01:54

can i incorporate this workout in Doug's 4 day split? If so, how?

  • 14
  • 12
Steve's picture
Steve
Posted Thu, 07/08/2010 - 11:37

Hi Stewbeef,

If you want to use this workout, simply exchange it with the existing chest workout on Doug's 4 Day Split.

  • 13
  • 13
No Profile Pic
matt
Posted Fri, 07/16/2010 - 16:39

can i sub an incline press machine for incline press on the smith?

  • 16
  • 17
Steve's picture
Steve
Posted Sun, 07/18/2010 - 10:23

Hi Matt,

Absolutely!

  • 13
  • 12
No Profile Pic
Jesus
Posted Mon, 07/19/2010 - 16:28

hey steve, im 17 and weigh 148. my max has been 185 for a while now, so im guessing i hit a plateau. any tips on how to get over this?

  • 15
  • 12
Steve's picture
Steve
Posted Tue, 07/20/2010 - 15:08

Hi Jesus,

What does your diet look like, and how much protein do you eat per day?

  • 14
  • 13
No Profile Pic
jugal
Posted Wed, 07/21/2010 - 12:27

doing two body parts a week is good for building mass or not?

  • 15
  • 8
Steve's picture
Steve
Posted Wed, 07/21/2010 - 14:17

Hi Jugal,

You can work a bodypart more than once per week but you should use a lower volume. If you train chest once a week for 9 sets, but want to train it 3 times per week instead, perform 3 sets per day. The weekly volume should be the same regardless of frequency.

  • 19
  • 11
No Profile Pic
Patrick
Posted Thu, 07/22/2010 - 06:58

Hi
Is there any dumbell alternative for Smith Machine Incline Press. I only have dumbells and reclinable bench at home.

Thanks.

  • 14
  • 14
Steve's picture
Steve
Posted Thu, 07/22/2010 - 11:08

Hi Patrick,

You can perform incline dumbbell presses.

  • 18
  • 13
No Profile Pic
Mike
Posted Thu, 07/22/2010 - 23:15

Whats a good weight to start with? I'm 5'9 weigh 150lbs and havn't worked out at the gym in quite some time. If I was to perform all 7 sets, how would I go about doing so without risking any injury from strain? Also, right now I eat 4 times a day in small portions with roughly around 1500 calories per day. I had to lose some weight to get my gut down a bit. I will be starting at the gym within a day or 2. How can I affectively build muscle in terms of upping my calorie intake? Should I also be using a protein supplement a few times through out the day as well? Or should I buy some weight gainer and use that along with the protein supplement for pre/post workouts?

  • 17
  • 9
Steve's picture
Steve
Posted Fri, 07/23/2010 - 11:59

Hi Mike,

You want to use as much weight as possible, always trying to push yourself on every set for more reps. When you can perform the recommended number of reps for a set, add weight. Regarding diet, here are 2 great articles that will help:

http://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-mu...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

For protein, it's a good idea to invest in a quality whey protein powder. This will help you to reach your daily protein needs. I wouldn't invest in a weight gainer at this point. You'll want to be careful about adding weight too rapidly.

  • 17
  • 11
No Profile Pic
Mike
Posted Fri, 07/23/2010 - 12:35

I will definately read up on those links. I could understand using as much weight as possible. I am just a little confused at the amount I should begin with since I havn't lifted in over a year. I'm sorry if it sounds stupid or anything. I just dont want to injure myself or look stupid trying to push more then my body can handle at the moment in order to complete each set. Most I have done at home on and off is 20lb dumbells and my motivation always had been lost. One of the reasons I joined a gym. I want to change my body and feel good. Also as for protein supplements, would Monster Mass be good to take and how often do you recommend I take it? I noticed it has 50g of protein each serving with a substantial amount of calories. Thank you for the quick response so far. I appreciate it.

  • 18
  • 13
Steve's picture
Steve
Posted Fri, 07/23/2010 - 19:41

It's ok to start slow, especially if you're not confident with form. Start with a moderate weight and try to add a little each week until you do feel confident with form. And once you do, time to attack the weight.

Monster Mass is a weight gainer. I would stick with something like Scivation whey so you don't eat too many calories out of the gate.

http://www.muscleandstrength.com/store/scivation-whey-protein.html

  • 14
  • 14
No Profile Pic
kyle
Posted Thu, 10/04/2012 - 06:40

Hi steve I'm a beginner my chest is weak I cnt bench 40kgs at al n I weight 72kgs wat can I do to improve my chest muscle n strenght

  • 15
  • 13
No Profile Pic
Dan
Posted Fri, 07/23/2010 - 11:40

Hi,

Im a pretty skinny guy and i lift weights on a 5 day split and run 3 or 4 times a week...sometimes on really long runs...i dont know if its from the cardio, my diet, or not pushing myself in lifting, but i cannot seem to progress any farther. Im pretty sure its my diet, because it can be pretty poor, but i just cant seem to eat enough food throughout the day. I sometimes skip breakfast and/or lunch because I dont feel hungry at all...is my diet why i cant seem to progress? and if so, what can i do to be able to eat enough throughout the day?

  • 11
  • 15
Steve's picture
Steve
Posted Fri, 07/23/2010 - 12:03

Hi Dan,

Your lack of progress is probably from not pushing yourself, and from not eating a bodybuilding style diet. If you eat a perfect diet, but don't push for more reps/weight in the gym, progress will be minimal. If you push hard in the gym but don't eat enough, progress will be minimal.

Here is 2 good articles to get your diet on the right track:

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

http://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-mu...

  • 17
  • 12
No Profile Pic
Taylor
Posted Sun, 07/25/2010 - 00:49

Hi

I use protein but I don't know if its a good quality powder. What would you recommend for a good quality Protein Powder? thanks

  • 10
  • 10
Steve's picture
Steve
Posted Sun, 07/25/2010 - 20:04

Hi Taylor,

I would recommend starting with something like Scivation whey chocolate flavor. It tastes great, is high quality, and is very reasonably priced.

http://www.muscleandstrength.com/store/scivation-whey-protein.html

  • 15
  • 13
No Profile Pic
Mark
Posted Sat, 08/21/2010 - 02:11

so i was wondering about how long would it take if i only stick to this routine everyday for an hour to start having improvements

  • 15
  • 7
Steve's picture
Steve
Posted Mon, 08/23/2010 - 12:45

Hi Mark,

A beginner who is pushing themselves and eating properly can make great gains in 3 to 6 months. If you are working the entire body, you could gain around 15 pounds of muscle during your first year.

  • 15
  • 10
No Profile Pic
Ronan
Posted Tue, 08/31/2010 - 19:48

Hey, I'm not sure what routine I should be doing. I've been going to the gym for over a year now but I'm not very strong so I'm not sure whether I should do advanced or not. I normally do barbell bench press, dumbell bench press, flys, and pus ups. I've stopped getting stronger (stuck at 60kg 5x5 on bench press) for over 2 months. And at 6'5 my chest is pretty flat. Any tips???

Thanks

  • 12
  • 14
Steve's picture
Steve
Posted Thu, 09/02/2010 - 13:27

Hi Ronan,

I would recommend a routine like this:

http://www.muscleandstrength.com/workouts/3day-beginners-workout.html

Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. This will help you maximize muscle and strength. Also, a proper diet can really maximize gains. You may be plateauing because you aren't eating properly. Here are a couple articles I recommend:

https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

  • 9
  • 14
No Profile Pic
dom
Posted Wed, 09/01/2010 - 06:15

hi steve

i have just started trainin again after 2 years of andd have lost alot of weight and size i what you advise me to eat on a day to day basis help my muscles and size ?

  • 12
  • 16
Steve's picture
Steve
Posted Thu, 09/02/2010 - 13:28
  • 14
  • 14
No Profile Pic
Raymond
Posted Tue, 09/07/2010 - 10:20

my name is raymond, i am starting to left wieghts and would like to have some tips on were to start, please get back to me on beginners body bliuding.

Thank u Raymond

  • 12
  • 13
Steve's picture
Steve
Posted Wed, 09/08/2010 - 10:37

Hi Raymond,

The real keys to maximizing progress come from pushing yourself in the gym, and eating properly. Pick a routine that motivates you to train, and using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

As far as eating, here are a couple articles to get you started. Let me know if you have any questions.

https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

  • 203
  • 13
No Profile Pic
mujeeb
Posted Thu, 09/16/2010 - 04:01

can i substitute smithmachine incline press with any other exersise ? cus' i am stuck at home with no machines. help me out here please. thanx in advance.

  • 9
  • 15
Steve's picture
Steve
Posted Thu, 09/16/2010 - 18:30

Hi Mujeeb,

Yes you can. Using a incline barbell or dumbbell bench press is a very good choice.

  • 12
  • 18
No Profile Pic
james
Posted Fri, 09/17/2010 - 13:29

Hi
About 6 months ago i took up kickboxing and with our warms ups and punching my right peck muscle and shoulder is now getting much bigger than my left. is there any way to work on my left side i try some ecxcercies with a dumbbell flat presses its getting strongger but does not build any muscle. Any ideas.
Thanks

  • 11
  • 15
Steve's picture
Steve
Posted Mon, 09/20/2010 - 11:55

Hi James,

My best advice is to use a muscle building workout that has a weekly focus on both chest and shoulders, and that relies heavily upon dips, and barbell and dumbbell exercises. Make sure to push yourself in the gym - using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

  • 11
  • 16
No Profile Pic
mateo
Posted Sun, 09/26/2010 - 19:50

hey steve ive been working out for about three months now im 16 and have I am a hardgainer but i seem to be stuck in a plateau. I was wondering if you could help me put together a 5 day split routine with excercises and everything.

  • 13
  • 11
Steve's picture
Steve
Posted Mon, 09/27/2010 - 10:53

Hi Mateo,

Is this a strength plateau?

What does your eating plan look like...how many calories and grams of protein are you eating per day?

  • 11
  • 16
No Profile Pic
Brandon
Posted Mon, 10/04/2010 - 23:23

Hi guys im 6"3 about 255 im wondering whats the best way to get rid of my man boobs lol i been hitting the gym again for about a month but what workout really target the chest and the bottom part of the chest so i can reduce the man boobs thx u

  • 11
  • 14
Steve's picture
Steve
Posted Thu, 10/07/2010 - 14:25

Hi Brandon,

Diet is the key to losing fat from that area. Here are some articles that might help:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

  • 9
  • 14
Steve's picture
Steve
Posted Thu, 10/07/2010 - 14:25

Hi Brandon,

Diet is the key to losing fat from that area. Here are some articles that might help:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

  • 9
  • 13

Pages

Add new comment