for gym beginner If you’re eager to attend your first international chest day, the classic barbell bench press can be a tempting temptation. chest workout—but that doesn’t mean it’s the best thing to start with when you’re a beginner learning how to lift weights. have problems in the future.
If you’re getting the hang of this strength training, hold off on the bench press, at least for now. men’s health fitness director Ebenezer Samuel, CSCS The perfect starting point for chest day beginners is an extensive and concise workout that hits the entire chest from all areas, rather than just camping out and struggling with reps on the barbell bench press station.
3 Mistakes Beginners Make on Breast Day
According to Samuel, novice trainees often make three key mistakes when training their chest.
- Many new lifters don’t change the angle of the exercise enough (i.e. work from one position during the press).
- You are not tensing your glutes or core.
- Not enough focus is given to muscle contraction (compressing the chest) during reps.
Beginner’s Chest Day Workout
This three-movement routine helps beginners learn how to lift better without resorting to repetitions of the barbell bench press. After a month-long cycle of doing this session 2-3 times a week (with some dedicated backwork), you’ll be ready to move on to bigger and better things.
Incline dumbbell press
4 sets of 10 repetitions
Even if you normally avoid barbells, you might expect to start with older standards like the flat bench press. . This will set you up for hitting the big bench press later.
You’re working on an incline bench to switch press angles. Samuel recommends aiming for a 60-degree angle to your torso. Obviously you’re still working on shifting your weight, but you also have to be careful to keep your glutes on the bench and your abs tight with each rep.
As you press, focus on squeezing the blades together and avoid splaying your elbows. This helps build strength while reducing unnecessary shoulder stress.
Kneeling Single Arm Cable Fly
3 sets of 10-12 reps
One of the often forgotten elements of early strength training is that weight shouldn’t always be the focus of your attention. Instead, training should be designed to target the way muscles actually work. shoulder adduction—or moving the arms inward of the body is the primary function of the pectoral muscles.
Remember to keep your abs and glutes taut while doing this exercise. Keeping both muscles tight throughout the movement keeps your shoulders and hips straight while preventing weight-induced twisting. . You don’t need to rest much between sets, but do each rep slowly. This is about feeling contractions and building a connection between the chest and heart muscles. This is the key to increased strength and size.
3-part push-up drop set
2-3 sets of as many reps as possible
This series of push-ups exposes the body to three different upper arm angles relative to the torso. First, work at an incline angle with your feet up on the box. It’s going to be the hardest, hardest angle. Once you’ve broken your form, transition into a standard push-up (his simulator on a flat bench with both hands and feet on the ground) and repeat again. Then raise your hands and do a Decline His pushup to the easiest angle to end the set.
Jeff Tomko is a freelance fitness writer with articles for Muscle and Fitness, Men’s Fitness and Men’s Health.
