40 Minutes Full Chest Workout For Beginner !


This multi angle workout will shock your chest into growing bigger, stronger and wider.

The pecs are known as the pectoralis major and pectoralis minor. The pectoralis major is the large, fan-shaped muscle that comprises most of the chest wall. The muscle is responsible for flapping, pressing and lifting actions. The pectoralis minor is considerably smaller and flatter, it lies underneath the pec major and is intrinsic to the functioning of the shoulder.

Strong pecs contribute to your overall upper body strength. They improve your ability to push things, strong pecs also encourage you to stand tall to show off sculpted muscles.

Challenge your pecs in ways they have not been before in order to grow a big, wide chest. Doing three sets of ten barbell bench press at the beginning of the week and little else is never going to be enough to build your chest.

If you want to add chest size, try these six exercises that targets your chest muscles from a variety of angles and through different rep ranges, to hit as many muscle fibres as possible. Do the moves as stated and prioritise proper form throughout.

This workout starts with two moves done as straight sets. Go as heavy as you can but still maintaining good form. This will get your chest muscles firing hard, you can then work them harder with the final four moves, these are split into two supersets and increases the muscles workload whilst minimising fatigue.

  •   Close-Grip Bench Press

                                                                                                    Sets: 5 Reps: 10 Rest: 60 sec

  • Lie back on a flat bench. Using a close grip (shoulder width), lift the bar from the rack and hold it straight over you with your arms locked.
  • As you breathe in, come down slowly until you feel the bar on your middle chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles.
  • Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack
  • Incline Dumbbell Bench Press


                                                                                                                                                   Sets: 4 Reps: 12 Rest: 30 sec

  • Lie back on an incline bench with a dumbbell in each hand on your thighs. The palms of your hands facing each other.
  • Using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
  • Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you.
  • Keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
  • Lock your arms at the top, hold for a second, then start slowly lowering the weight.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the dumbbells back on your thighs and then on the floor.
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