BEGINNER CHEST DAY WORKOUT

 

One of the hardest things when you're new to training is figuring out what you should be doing with all the different exercises and bits of equipment out there. So, we've decided to put together some workouts containing foundational exercises targeted towards beginners.

The four chest exercises in this workout form the basic positions which need to be learnt correctly before progressing on to more advanced exercises, such as using the free-weight barbells or dumbbells. By training the chest in the smith and pec fly machines the rails help guide and balance the movements, building strength and stability in a controlled way.

This workout is a great way to start working on developing the muscularity and strength of the chest, front of the shoulders, triceps, and the abs. As always, focus on good technique over lifting heavier weight and keep your core engaged to maintain good posture and protect your back.

There is a bit of variety in the rep ranges and rest times here, so find a weight to use which is challenging but allows you to reach the indicated reps. If you find you get too tired to reach the target number of reps, lower the weight and keep going. On the other hand, if you cruise through the reps add a little more weight for the next set (a 2.5-5 kg increase is standard).

For a quick demo of each exercise see the video above or just ask in the gym! Let us know what you think and if you want more workouts like this.

The workout is:

WARM-UP:
Elliptical machine, 5 mins, level 5+
(focusing on pushing/pulling with the arms)

3 rounds of:
Smith machine incline bench press, x 10 reps
Rest 45 seconds

3 rounds of:
Smith machine flat bench press, x 12 reps
Rest 60 seconds

3 rounds of:
Machine pec flyes, x 15 reps
Rest 60 seconds

2 rounds of:
Push-ups (knees if needed), x AMRAP (As Many Reps As Possible)
Rest 90 seconds

3 rounds of:
Sit-ups, x 20 reps
Rest 60 seconds

COOL-DOWN:
Elliptical machine, 5 mins, level 5+
(focusing on pushing/pulling with the arms)