Best Chest Workout for Beginners- Daily Workout Routine

Targeting the chest muscles

The chest or pecs can be labelled as one single muscle, namely the pectoralis major, which can be then split into three sections:

1) Clavicular part (upper chest)

2) Sternal part (centre chest)

3) Costal part (lower chest)

Underneath pectoralis major lays smaller pectoralis minor - this cannot be specifically targeted.

The upper region of the chest muscle fibres originate in the anterior portion of the clavicle, and insert into the humerus – (the upper arm bone:) referred to as the ‘clavicular fibres.’

The lower, (largest region of the chest muscle fibres) originate in the sternum, inserting into the humerus: referred to as the ‘sternocostal fibres.’

Warm-up

First tip: Don't start with heavy weights - this can easily lead to incorrect form, and could provoke many injuries.

Don't let your ego take over - it is recommended to begin using an Olympic bar for males – weighing 20kg, or a shorter 10kg bar for females. This weight will be light enough for most people to practice correct form!

However, before lifting anything - it is important to perform an adequate warm-up.

Have a go at this resistance band warm-up to prepare your shoulder joint.

Not only will external rotations of the shoulder help warm-up the Rotator Cuff, but it can help loosen the Pectoralis Major (pecs); muscles that are usually tight within most people, due to postural issues etc.

In addition, it is highly recommended a warm up by performing each exercise a few times with a much lighter weight.

Exercise #1- Barbell bench press

An essential multi-joint exercise that works the middle chest area when lifting from a flat bench - one that you likely to be stronger on, due to the majority of the Chest muscle fibres being oriented in this direction.

Starting position
✓ Lie back on a flat bench

✓ Using a medium width grip lift the bar from the rack and hold it directly above your head

Form
✓ Inhale and begin to lower the bar down slowly until it touches your middle chest.

✓ After a short pause, push the bar back to the starting position as you exhale (concentrate on using your chest muscles to push the bar).

✓ Lock your arms and squeeze your chest in the contacted position at the top of the motion

✓ If you don’t have a spotter use a comfortable weight to ensure safety. Be careful not to let the bar bounce of your chest – the exercise should be controlled at all times. Beginner lifters are advised to use caution when performing this exercise and should be assisted by a spotter! #Chest#workout#youtubeshorts #youtube