The Ultimate Beginner’s Chest Workout


If you are reading this article right now, you must be a beginner and my friend, you have come to the right place. If you have only recently begun going to the gym or are about to start, this is the chest workout you are supposed to do.

Before starting the workout, there are a few things that you should be aware of. Firstly, we hope that you are clear with the concept of sets, reps, supersets and drop sets as these terms would be used while explaining the workout.

So, here are the definitions of each:

Set’s & Rep’s:

“Rep (repetition) is one complete motion of an exercise. A set is a group of consecutive repetitions. For example, you can say, “I did two sets of 10 reps on the chest press.” This means that you did 10 consecutive chest presses, rested, and then did another 10 chest presses.”


A superset is when you perform two different sets of two different exercises without resting in between the sets.

Drop Set:

A drop set is performed when you are performing two or more consecutive sets of the same exercise without a break in between. With each set, you lower the weight until you are completely fatigued.

Here comes the workout:

Start the workout by performing some basic warm-up exercises. Just use relatively light weights and perform the dumbbell chest press. Other than that, use a machine to warm up for chest press and perform it at a light weight for around 20-30 reps.


Flat Bench Press

The bench press is literally the most basic movement when it comes to bodybuilding. It helps the chest to grow like none other. There are many ways of performing the barbell bench press. You have to choose the one which is most suitable for bodybuilding i.e. pause at the top and don’t arch your back too much.

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