Chest Workout (Schedule-1)

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This article is about chest workout for Beginners. Let's just understand the anatomy of chest in brief. The chest is made up of two muscles that work together to make the chest function. The muscle are the pectoralis major and pectoralis minor. Basically, the pectoralis minor is located directly underneath the pectoralis major. Overall, these chest muscles start at the clavicle and insert at the sternum and the armpit area. The three different functions of the chest muscles are the side arm pitching motion, the ability to bring your arm up and down at your sides, and the classic arm resting motion.

Chest Workout (Schedule-1)

1) Flat Bench Barbell Press :

1. Lie back on a flat bench. Using a medium width grip, lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again.
4. Repeat the movement for the prescribed amount of repetitions. 

2) Inclined Bench Barbell Press :

1. Lie back on a inclined bench. Using a medium width grip, lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. From the starting position, breathe in and begin coming down slowly until the bar touches your upper chest.
3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again.
4. Repeat the movement for the prescribed amount of repetitions.

3) Machine Butterfly :

1. Begin your workout by sitting on the machine. Once you have adjusted your seat, make sure your arms are parallel to the floor.
2. Extend your arms out by your side, and then push out the handles straight.
3. Now bend your elbows gently. Your arms should be in front of your body now.
4. Make sure you bring your knuckles close to each other. Your chest should be squeezed with pressure now, and then move the handles out.
5. As you open your elbows and lift them, close your arms in. Repeat according to your repetitions. 

4) Bar Dips :

1. Grab the bars and jump up. Balance yourself with locked elbows.
2. Lower your body by bending your arms. 
3. Go down until your shoulders are below your elbows at the bottom. 
4. Lift your body back up to the starting position by straightening your arms. 
5. Balance yourself with your shoulders over your hands. Lock your elbows.

5) Dumbbell Pull Over :

1. Lie flat on your back on a flat bench. Begin by holding the dumbbell above your chest with your elbows slightly bent. 
2. Slowly lower the dumbbell back so as to stretch your arms (and the dumbbell) back behind your head as far as you can reach.
3. Your arms and the dumbbell will actually go behind/above your head and will drop down below the bench, this will really give you a great stretch. 
4. Return the dumbbell to the start position slowly, focusing on keeping your elbows locked in the slightly bent position.

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