Last Updated on May 3, 2018 by Martin
There is nothing better looking than a defined well-trained chest. It gives you a lot of respect, and you may become one of the icons in your local gym.
To build and bigger and massive chest does take dedication, motivation, and hard work, it is a fact. It doesn’t happen overnight. But the more work you put into, the more respect are you going to gain, including self-respect.
With this beginner’s chest workout program we are going to help you get started.
Our intention of this beginner’s chest workout is to get you started moving as much chest muscle mass as possible.
At the same time, you will learn all the basic moves, which are essential for your future muscle building development.
Just because we called it a beginner’s chest workout, does not mean it is not useful. More experienced guys are welcome to join too.
Let’s get started.
Your Workout For a Massive and Wider Chest
Let’s get started with our beginner’s chest workout program. To get the best out of this program, I highly encourage you to push yourself 200 percent each time. It will give you much better results.
Make each move with aggressiveness and high intensity, because it will release more testosterone in your body. It is highly needed when you want to build a bigger and massive chest.
Benchpress – Beginner’s Chest Workout
The classic benchpress on a flat bench switching between an Olympic bar and dumbbells every second workout.
Total 5-6 sets where two of them are warm-up sets.
4 working sets with a rep-range are starting with 12 in the first set and then down to between 6 to 8 in the last set.
As you can see in the video below cam.use.your.good.hand does it slowly so he really can work his muscles. Also, notice that he keeps his back on this bench throughout the whole movement.
Keep your lower back on the bench and no arching.
Flat bench press is a vital part of ever beginner’s chest workout but also more advanced programs.
Your first goal as a beginner is to work you up to 2*45 lbs.
Incline Bench Press
Incline bench press is just as critical as a flat bench, so don’t leave it out, just because you are weaker with this exercise. In fact, you can do the Incline bench press as the first exercise every second time, so you have more juice to push the weights.
I recommend you to do 5 sets with a rep-range starting at 12 and down to between 6-8 in the last set
I highly recommend you to use the first set as a warm-up set because the first move will feel a little awkward if you just did the flat bench.
In this video, it is the dumbbell version of Incline Bench Press. Again work your muscles slowly and make sure you get a good range of your movement. Make sure to squeeze your should blades when your arms are bend.
Flys is a great muscle builder as well, but not quite an effect as the presses. However, it is good to use because it will help you to make connective tissue stronger as well.
Stick to 4 sets with a rep range between 15 and down 8.
I like to go a little lighter but then do more reps on this one. Is like a heavy pull here only will put pressure on your shoulders and not give you anything.
Make sure to contract and extend your chest to the fullest. Also, pay attention to your shoulder blades and retract them in the beginning.
For Flys I recommend you to use the Lever Seated Fly Machine because it will add a constant pressure on your pecs throughout the whole movement.
You can use dumbbells or cables, but often we tend to start bending our elbows too much, the heavier we go with the weights. The Lever Seated Fly machine solve this problem.
Dumbbell Pullovers The Inner and Upper Chest Workout
Here is an exercise that may feel a little weird, to begin with, But it is an excellent mass builder, especially with your inner and your top-chest. It is the exercise that gives you that nice sweep on your chest when wearing a tank top.
Besides that, Dumbbell Pullovers is also good exercise for your upper and mid-back.
The position may feel a little weird to start out with because your lower back is hanging stretched in free air.
Personally, I do this exercise lying flat on a bench because I feel more secure with the weights. But the video below does show the correct way to perform Dumbbell Pullovers.
Hammer Strength Chest Press (Bonus)
Unfortunately, it is not all gyms that have Hammer Strength equipment, but if your gym has, I really recommend you to do this exercise.
Hammer Strength Chest Press is excellent for your pecs overall. But it is also very beneficial to when it comes to reaching your mid-chest, an area that can be difficult to reach with other chest exercises.
Personally, I like to use Hammer Strength Chest Press as a finisher, the last exercise I do for my chest to squeeze out the final power I got, without putting too much pressure on my joints.
Do 4 working sets with a rep-range starting at 12 and goes down to between 6-8 in the last set.
How Often Should You Train Your Chest?
A lot of guys tend to train each muscle group once a week on specific days, which is fine, depending on what your goals are. Other guys train each muscle twice a week, which quickly can become too much, so you end up overtraining.
First, try to go away from training the same muscles on specific days, and instead mix it up. Your body is not a calendar and doesn’t care what day it is.
I believe it is much better to hit each group of muscles every 4-5 days, as long as you are listening to the signals coming from your body, and still get plenty of rest between your workouts.
Push Push Rest
An example; you train chest on a Monday and Friday, in the first week. The next week you will train your chest Tuesday and Saturday.
The following week, you listen to your body and decide that you will wait until Thursday, giving it one extra day of rest, before you train your chest again.
If you look at this over time, like a month, you will be pushing forward building your chest hard with two pushes, for them to give it a little rest before pushing it again.
For How Long Should I Stick To This Routine?
As a beginner, I recommend you to stick to this routine for 12 weeks. Then take one week off and start over with a new set of exercises.
Your Bigger Chest Workout Diet
When you are serious about building your chest and want to make it bigger and wider. It is essential that you pay extra attention to your diet on chest workout days.
It is crucial that you don’t complicate things either, so keep your meal prep simple. Just because you are serious about your diet does not mean you have to spend hours in a kitchen daily.
Clean eating is the keyword here, so stick with the basics and leave out everything else. Remember, muscle building is about functional eating and not emotional eating.
Make sure to get two or three whole eggs and not just the egg whites. The yolk is also an excellent source, just like the whites and contains some useful minerals and vitamins. It is also a source of good cholesterol that you need to form testosterone in your testicles.
With your breakfast, aim to get around 30 to 40 grams of proteins. Three eggs are a total of 18.8 grams of protein so make sure either to get some lean chicken or a couple of egg whites as well.
Your breakfast can look like this
- 3 whole eggs
- 100 grams of lean chicken fillet
- A bowl of oatmeal with skimmed milk
- Blue and blackberries mixed with nuts
Also, get some multivitamins and omega 3 oil, for overall health.
- 200 to 300 grams of either lean chicken, meat, or fish (at least twice a week).
- 1 cup Brown rice, or sweet potatoes
- 300 to 600 grams vegetables
You can use Basmati or Jasmin rice, but the brown rice is better carbs.
Regular potatoes you can also use instead of sweet potatoes.
There are two types of meals I recommend, one for the guy who wants to bulk up and one of the guys who want to cut off body fat.
Dinner is the meal of opportunities because it is the last meal before bedtime and in many cases, the meal closest to your workout.
The Bulking Dinner
- 200 to 300 grams of either lean chicken, red meat, or fish
- 200 to 400 grams of vegetables
- 1 to 1.5 cup of brown rice, Basmati, or Jasmin rice.
The Cutting Dinner
- 200 to 300 grams of either lean chicken, red meat, or fish
- 400 to 600 grams of vegetables
- If you are still hungry, add an extra 100 grams of vegetables or lean meat.
The pre-workout snack is all about getting you loaded for your workout, so make sure to get some good carbohydrates and a little protein.
Personally, I like a bowl of oatmeal and perhaps some lean meat on the side, eventually some leftovers from my lunch.
Make sure to get your pre-workout around an hour before your workout, having it too close, and you may risk feeling like vomiting. It is never fun to bench 250 lbs, blue in your head with the feeling you are about to vomit.
Many bodybuilders and fitness athletes call this the window of opportunity, getting a post-workout snack right after their workout.
Don’t wait until you get home; make sure to have a shake in your gym bag so you can start your muscle recovery right after your training. Use Muscle Whey HD if you have gained some size already and Bulk Muscle if you are a hard gainer.
Feel free to get your shake with an apple or some fast going carbohydrates to restore your glycogen levels.
If you are working out late afternoon or in the evening, you go straight home to get some dinner.
Before Bedtime Snack
Get a Whey Protein shake before bedtime like Muscle HD. If you are thin and a hard gainer go for the Bulk Muscle from BPI Sports Protein.
It is great to get some proteins before going to bed, so your muscle has something to work with for the next couple of hours. Remember you have 7 or 8 hours of sleep ahead of you, so proteins at this time are more important than many realize.
Some hard gainers even set the alarm after 4 hours of sleep to get a protein shake, ensuring their muscles are not going into fasting.
Supplements to Build a Bigger Chest
When you are serious about building a bigger, massive and wider chest, you must consider using a couple of supplements together with your beginner’s chest workout to make sure that your muscles have the necessary building blocks for mass and recovery.
You Are Thin and Want to Bulk Up
If you are very thin, you must pack on some calories to make the magic happen. Here we recommend you to use a supplement like Bulk Muscle, a hard gainer supplement with plenty of nutrients for your mass building.
If You Want to Cut
Even when you want to cut and get rid of body fat, you must never jeopardize your protein intake. However, in this situation you don’t want to take in too many calories you meet your protein requirements.
To help you with that, we recommend you to go for BPI Sports Whey HD powerful protein supplements without carbs.
If You Want to Get Results Faster
For faster results with the beginner’s chest workout, you must not only pay attention to your diet and workout routine. Here it is essential to dig deeper and make sure your testosterone and No2 levels are high enough for your body to be able to build lean muscles.
If your testosterone levels are low, it will take you longer to build a bigger and wider chest.
For Higher Levels of Testosterone
Check out CrazyBulk’s Testo-Max it is an all-natural steroid alternative that mimics the effects of testosterone without giving you any side effects you may risk using illegal steroids like Sustanon.
It means you safely will be able to increase your testosterone levels and that way makes it easier to build lean a massive chest faster.
For Higher No2 Levels
Higher levels of No2 can be just as crucial as testosterone. Boosting nitrogen retention makes it easier to push nutrients out to your muscles for growth and recovery.
It will give you a faster and more effective muscle building. Nitrogen retention will also improve your uptake of protein so it is definitely worth taking a look at.
CrazyBulk D-Bal is a No2 booster we recommend. Just like Testo-Max, it is also a steroid alternative that mimics the effects of Dianabol.
What If I Am Not Getting Any Results At All?
First, make sure you are training with a high intensity lifting heavy enough to promote muscle growth.
If you weight stays the same, or are lower, gradually increase your calorie intake. Add extra 50 grams extra of protein and carbohydrates in your three main meals.
Keep increasing your calorie intake until you see a weight gain in the form of muscle and not body fat.
Get Started Using CrazyBulk Mass Gainer Stack
CrazyBulk Mass Gainer Stack is to complete solution for guys who want to bulk up and get some massive gains.
So if you are not getting any result despite working out and eating right, CrazyBulk Mass Gainer Stack is for you.
Finally On Beginner’s Chest Workout
With this beginner’s chest workout program, you now have all the tools you need to build a bigger and massive chest.
But remember, to become successful with this beginner’s chest workout it does take dedication and consistency. It is not enough to train hard one week, for then not to show in the gym, the following week.
But if you stay on track with this beginner’s chest workout program, and being motivated you are going to build the chest of your dreams.