Continuing with our series of aesthetic workout for beginners. Here’s one more addition to the list, The workout every person love to perform at the gym. This special chest workout best suited for the beginners, enthusiast about size and shape development. Here goes the list of top 5 aesthetic chest workout for beginners.
1. Bench Press :
The most basic and the most effective workout to start with are the bench presses. There are specifically 3 types for bench press – flat, inclined and decline. All three focus on different parts of chest. You need a long Barbell road, a bench and some weights to perform this workout. Let’s start with flat bench press. Add weights to barbell (5kg for boys and empty bar for girls to start with).Lie down on the bench, with your back straight in a way that only your butt and head should touch the base of the bench (S- shaped back lying). Now hold the barbell with both hands shoulder width apart . Bring down the barbell to the middle of the chest at a level, just touching your chest and bring it back up. Counted as one set. Perform this workout 3 sets of 10 reps each. Same setup is used for inclined bench press where you will perform the workout on an inclined bench with focus on upper chest and decline with focus on lower chest area. As you build up strength, do increase your weights and counts in order to get some mass and shape necessary to build your chest.
2. Dumbbell fly :
Dumbbell fly requires set of dumbbell with different weights. You will need a flat and inclined bench to perform this exercise. Let’s start with flat dumbbell fly. Lie down while holding dumbbells in your hands. Bring the dumbbells straight in front of your chest, now slowly bring the dumbbells down to your sides parallel in line with your shoulders. Hold for a second and bring them straight up again. Counted as one set. Perform the same exercise using inclined bench for inclined dumbbell fly to focus on upper chest broadening. Perform 3 sets of 15 reps each. You must breathe out at the top and breathe in while expanding the chest during workout.
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3. Bar dips :
This is one of the most effective bodyweight exercise for your upper body. Focus majorly on chest and triceps. This workout helps you to build mass on your chest (especially upper chest). You need to have a proper elevated parallel bars to perform this exercise. Hold the bars with your back straight and lift up your feet. Bring your body down with help of your hands while keeping feet in the air till your chest is in line with the bars. Once reached, lift your body back up to the starting position. Counted as one rep. Inhale while your chest expands and vice-versa. Perform 4 sets of 10 reps each
Add some aesthetics to your shoulder – AESTHETIC SHOULDERS WORKOUT FOR BEGINNERS
4.Pec Deck Fly :
Pec Deck Fly is an amazing workout to pump up your chest and give the aesthetic shape to it. You need to perform this workout on proper Pec Deck machine. Sit on the machine with your back straight hold the sides and bring the pec in front of you till both of the sides touches exactly in front of your chest. Repeat the exercise 3 sets of 15 reps each. For better performance slightly bend your elbows while performing this workout.
5. Dumbbell Pullovers:
A flat bench and a dumbbell is all you need to perform this exercise. The key focus area of this exercise will be your upper body which includes chest , back and triceps. Lie down on the bench with your back straight and touching the base of the bench. Keep your legs away from bench and parallel to (with your feet firm) the ground. Hold dumbbell with both hands, bring it to the front of your chest, then move it back till it crosses the back of your head and again bring it to the front. Repeat this movement for 3 sets 15 reps each with your elbow slightly bent .
These workouts must be accompanied with healthy meal plan to get maximum results. Don’t have one? Don’t worry. We have a special and easy to cook healthy recipes for you – Click here