Beginner Chest Training Guide

The chest is a single muscle called pectarolis major, but..

Beginner Chest Training Guide

The chest is a single muscle called pectarolis major, but it can be divided into three areas:

  • Upper chest or Clavicular
  • Middle chest or Sternal
  • Lower chest or Costal


You need to focus on each of these parts to get the right size of chest. The exercise for each area differs and you need to do them in the right number to develop an attractive chest that will transform your body.

One thing you need to keep in mind always is consistency. If you cannot be consistent in your workout routine, there would be no results. It is a lot of hard work combined with the right diet.

Beginners need to take special care and not jump directly to practice on machines because this will affect their core. Start with free weights and then gradually go to other methods.


Build Muscle
Single Muscle Group
1 or 2
Barbell, Dumbbells,
Male & Female

Workout Description:

These beginner chest workouts will have a total of 16 sets and 5 exercises. The muscle groups that are worked are Upper, Middle, and Lower Chest. Also as a beginner you will need to preform this once a week to allow for recovery.

Use these tips:

  • Warm up 5 mins on the treadmill or 1 – 2 warm up sets of the first exercise to save injury.
  • Use the correct form! Watch the video above to learn each exercise or click on each exercise below! 
  • After 6 weeks move on to the intermediate shoulder workout program.

Workout one:

Beginner Upper Chest Workout:
Incline Bench Press 312
Incline Dumbbell Press312
Incline Smith Machine Press (Heavy) 55
Incline Cable Flys312
Elevated Push Ups312

Workout Two:

Beginner Middle Chest Workout:
Dumbbell Bench Press 312
Barbell Bench Press Press312
Flat Bench Cable Flyes 412
Push Ups312
Elevated Push Ups312

Workout Three:

Beginner Lower Chest Workout:
Decline Barbell Bench Press312
Decline Dumbbell Flyes312
Decline Dumbbell Bench Press 412
Dips (Chest)312
Push Ups312

NOTE: If you cannot see the full workout turn your phone or tablet to the side.

Beginner Leg workout

Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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