Beginner Chest Workout

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

Build Muscle
Single Muscle Group
Beginner
1
Dumbbells, Machines
Male & Female

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
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About The Author
Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.

179 Comments+ Post Comment

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Posted Thu, 02/19/2015 - 03:46
Josh

Would this help bring my gynecomastia down?

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Posted Mon, 01/05/2015 - 22:31
Greyson

Im 14 and weigh about 130 im stuck on 115 for about a mounth, how do I get over that

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Posted Tue, 07/29/2014 - 13:55
Colm

Hi, I have just been lifting dumbbells at home and have recently joined the gym. I want to concentrate on pecs abs and shoulders..How many sets/repa for pectoral fly machine, shoulder press ect..I am 5ft 9 and 12.5 stone. Any advice appreciated, cheers Colm.

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Posted Mon, 06/30/2014 - 10:24
runcid

Hi Steve,

Can you pleases give some advice on a workout that will go along with my running. Everybody noticed, including me, that I've gotten a little skinny when I started running so that's why I am planning to do some workouts. My target is to make my chest and shoulders more structured and look wide so that i will not look skinny.

Thank you.

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Posted Thu, 04/24/2014 - 03:23
sam

i am 18+ my waist is 31 but there is fat accumulated in the belly ....i do running but no results had seen tell me the best diet plan for my age which is veg.....for making flat belly

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Posted Mon, 12/09/2013 - 19:44
Jonathan

I'm in the army and I'm trying to gain weight! I'm 24 and I weigh in at 137! I've treys the gym and whey protein and nothing is working! Any suggestions?

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Posted Mon, 07/08/2013 - 05:54
Sam

Hi, I'm 19, 5ft9 and 156lbs. Ive been going the gym for a few months now. I already eat a lot of food and I'm eating even more now but I'm not putting on any weight. I've noticed a slight change in my body but is there anything else I can do to build more muscle and gain weight?

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Posted Sun, 06/30/2013 - 00:54
Erik Peksens

After I do this 8-12 weeks, should I move on to a harder workout?

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Posted Thu, 05/23/2013 - 05:55
sandy panpatil

Hii i hade 15 day in gym give me the perfect tips for chest ,

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Posted Sun, 04/14/2013 - 13:21
william baylor

what would you recommend as supplements to take, please email wbaylor74@gmail.com, I am currently taking the bsi or bsn line, the red bottles. thank you I appreciate it

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Posted Sun, 04/14/2013 - 13:20
william baylor

what would you recommend as supplements to take, please email wbaylor74@gmail.com, I am currently taking the bsi or bsn line, the red bottles. thank you I appreciate it

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Posted Sat, 04/13/2013 - 13:10
Tim

hi, what should i do to lose my chest fat , they r a little roundish, and as a man i hate this shape. would u possibly tell what kind of exercises should i do in order to lose my chest fat and shape them , and how many months i need to get my desired chest shape?
thank u
Tim

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Posted Fri, 04/12/2013 - 10:06
lanas

is it possible to workout 20 weeks training program and this special body workouts together? it has got bad effect

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Posted Sun, 04/07/2013 - 03:35
adam

sir, can u seggest me diet plan to gain weight i do gym and doesn't feel much benefit. Weight 132lbs and heigh 5.10 am i fit or weaken?

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Posted Sat, 04/06/2013 - 06:08
Sean

Hi steve i am a pretty small guy. I weigh about 60kgs and im only 5'11. I joined a local gym about a year ago but i was not consistent. At the start, i had a really flat chest but now since working out, i could see that my chest has started to develop and the shape of it is now forming. I have also just started taking a weight gainer protein shake. Am i heading the right way?

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Posted Sun, 03/24/2013 - 03:16
saiful

i have fatty chest some times like tiny boob?which exercise makes me flat within 1 to 3 months

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Posted Sat, 03/09/2013 - 18:08
Sultan

Dear admin since 10 months i am started bodybuilding but i do not see any change in my body please if its possible send me complete list of exercise i will appreciate you this i my email sultankhan228@yahoo.com

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Posted Sat, 03/09/2013 - 17:42
sandy

hey steve,
i'm 24 yrs old, i've started d gym before 1week, i working in night shift in MLN company sence last 1year, my waight is 52 kg. i want to make body mascular please tell me what time of gym is perfect for me? And what should i do to gain waight?

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Posted Sat, 03/09/2013 - 17:29
sandy

hey steve,
i'm 24 yrs old, i've started d gym before 1week, i working in night shift in MLN company sence last 1year, my waight is 52 kg. i want to make body mascular please tell me what time of gym is perfect for me? And what should i do to gain waight?

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Posted Sat, 03/09/2013 - 17:21
sandy

hey steve,
i'm 24 yrs old, i've started d gym before 1week, i working in night shift in MLN company sence last 1year, my waight is 52 kg. i want to make body mascular please tell me what time of gym is perfect for me? And what should i do to gain waight?

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Posted Fri, 03/01/2013 - 05:46
Faizan

i want to know that can i do all three set of chest in 1 day like (upper,middle and lower chest)

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Posted Fri, 02/15/2013 - 23:12
Koushik

Hi I'm 24 years old, height 5'6", weight 60 kg.
I've been working out for 1 year & 5 months but I'm not so much musculer & cannot lift heavy weight in bench press & military press. My big muscle like chest & lat's right side are bigger than my left side & short muscle like biceps, soulder's left side is bigger than my right.
Please suggest me what can I do for fix this problem.

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Posted Mon, 02/11/2013 - 04:45
Carlos

As far as the 2 set warm up what exercise exactly is it I am supposed to do for the warm up?

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Posted Thu, 02/14/2013 - 12:11
Joey

2 warmup sets of the same exercise before you begin the "working sets"

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Posted Mon, 02/04/2013 - 10:11
Fred

What would be a more intermediate version of this workout?

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Posted Tue, 01/29/2013 - 17:32
Garrett

Okay well people look! dont make this hard! do as many reps, for 1 routine! like 78 push ups, then tommorow do 89 push ups! keep doing more and more a day! and after you exersize eat! a huge meal! but do your routine 5 times a week trust me! ive got a bronze chest by doing this at HOME! NO GYM! simple, and do this with any routine! JUST DONT STRAIN YOURSELF!

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Posted Sat, 01/12/2013 - 20:03
Sammy

I'm just getting back in the gym after a nine month lay off but I have a lot of experience in the gym what would be the best program for me to build muscle and develop awesome abs in the next fou months

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Posted Fri, 12/07/2012 - 16:08
joackim

Cn u send me a program com I'm js a begginer

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Posted Fri, 12/07/2012 - 16:41
mnsjason

There are plenty of great routines available here: https://www.muscleandstrength.com/workouts/beginner

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Posted Wed, 11/14/2012 - 09:42
Dzus

Ok, seeing I haven't been much of a heavy person; I have been rather slim all my life. I have some muscle definition from PT being in the Navy. I just have this issue with gaining mass because of my high metabolism. Aside from my normal 55 grams of protein per shake 3x a day plus my 3600+ cal a day and 4 times a week PT what else can i do to gain the mass goal I want which for my height is 176 -180?

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Posted Fri, 10/19/2012 - 19:46
Angel

Hi Steve I'm 52 yrs young and I'd like to start excersing my chest because I think it's flat any tips or ideas for a beginners chest routine

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Posted Thu, 09/27/2012 - 23:54
erme

Hi Steve,
what will i do now that im now gaining muscle for beginners?
whats next? do i need to increase weight and more reps?
thanks

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Posted Tue, 09/18/2012 - 11:55
Bob

I.m 48 years old and have been hurt overseas so I can only do some upper body lifts but still want to get big. wahat can I do to help keep my legs (knees are shot) not looking like toothpicks when my upper body comes around? Should I expect to take longer to get bigger because of my age?

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Posted Mon, 09/10/2012 - 20:49
Bob

Hi Steve, my gym doesn't have the chair on the incline machine. Is there something else I can do?

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Posted Thu, 09/06/2012 - 10:46
Morsy

Hi Steve:
Please advice me , i already lose more than 50 Kg. from my weight i was 134 and now I'm 83 Kg. Now i look very nice but with out muscles at all . and i found my muscles is too weak >> what kind of workout that u recommend for me in this step to rebuild my body to reach to a very nice look.

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Posted Thu, 09/06/2012 - 13:26
Steven
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Posted Sun, 09/02/2012 - 20:30
Richard

I have a little bit of weight already but not much mussle. I want to get cutter but not skinny cut and not real bulky. What should I be doing to get there?

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Posted Mon, 08/06/2012 - 04:31
Archie

I am on a pretty strict nutrition plan, and have been working on building mass for a while now for rugby season. But now I am working on my speed with k-bands and was wondering if there was anything I might have to change about my workout schedule in order to keep seeing increases in strength while speed training becomes the main focus?

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Posted Wed, 07/25/2012 - 01:44
sam

hi there im looking for a program to bulk and tone up my upper body.i use to got to the gym about 5 months ago and i went 3 days a week for about 5-6 months without much inprovements.was woundering if you had a program i could try.

cheers

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Posted Thu, 07/19/2012 - 14:58
Miles

Hey steve, im trying to build my chest muscles but when i do the inclince, decline and flat bench. It seems to hurt my shoulders more then my chest. Any advice?

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Posted Wed, 07/11/2012 - 10:56
ray

Im trying to build my chest but i can't afford the gym or weights right now will dips and pushups work if so how much should i do.

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Posted Tue, 06/26/2012 - 08:49
Omar

Hi,

I was wondering if i could combine this work out with the 8 week novice/beginner workout ? If yes, shall I replace the bench press with this work out or keep both ? I mean how do I do it ?

Thanks.

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Posted Sat, 06/23/2012 - 11:04
Alvin

Steve,
I work out at my house but don't have a smith machine, can I use dumbells and still be effective?

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Posted Tue, 06/12/2012 - 12:56
Dante

I want to ask a question about training my chest. I've trained my chest approximately 9 months. But my chest is still small, not very small, but I feel so. I heard from many instructors with different ideas saying that when you don't have good chest muscle, don't do any dumbbell flies. You have to build your chest muscle first, when it's big, then do dumbbell flies for extending your chest. Another instructors saying that that's okay if you do dumbbell flies when your chest is still small. I am confused. I saw your instructions above showing that there is a flat dumbbell flies for beginners. Can you explain it?. In addition, I feel that my outer chest are good enough when I look at the mirror. My inner chest is still small, I am trying to build my inner chest by pushing close grip dumbbell. Am I right? Are there any exercises for building mass of inner chest. Give me some advice? thanks.

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Posted Sun, 05/13/2012 - 14:01
mark

if i want to loose weight but still do weights to gain muscle, do i have to apdat my rountine?

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Posted Wed, 05/09/2012 - 23:08
David

So my question is some what related to this article, but at the same time isn't. Im 5'9" and am at 180. I want to get back down to 165 but want to pack on muscle at the same time. What would be the best way to do this? I was also wondering if you could e-mail me with a response to this

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Posted Mon, 05/07/2012 - 11:49
Leonitus

Hey, I'm 17, 6'0 and 185, my legs, arms and shoulders are in shape but I cant get my back or chest to strengthen any or tone up. Any suggestions?

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Posted Fri, 05/04/2012 - 00:06
Peter

Hi, im 16 and so far this is working out fairly well... Im just wondering what is a good amount of weight and how should i go about increasing it? Also what is a good meal plan for this type of workout? (going to be doing this for 10 weeks or so) thanks

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Posted Wed, 05/02/2012 - 09:45
stomach exercise

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And i am glad studying your article. However wanna observation on some common issues, The site taste
is ideal, the articles is in point of fact nice
: D. Good activity, cheers

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Posted Wed, 04/18/2012 - 09:59
Elson

Hi Iam 15 I started weight lifting last year but my nearest gim is 1000 miles from
Where I live so I use a homade bench press and dumbells will it fulfill the biginners workout