The “Chest” workout is a favorite routine for many fitness enthusiasts. Most will leave the gym feeling instantly gratified, as well as a sense of accomplishment. Routines for the chest are limitless when it comes to exercise choices, equipment, number of sets and repetitions. So let’s start with the basics for a novice who may be looking to develop this area.
Always start with a quick cardio warm up! Nothing is worse than being overzealous and ending up with an injury that may set you back. Whether you choose to work with machines, free weights, or cables, always begin with a light set or two. Starting with a basic compound movement like flat bench barbell presses, dumbbell presses, or machines will hit all areas of the muscle group. A suggested number of sets would be between 3-4 per exercise. After a compound motion, try attacking the muscles from a variety of angles (incline or decline). A solid routine will allow for three to four different exercises. Repetitions can also vary but it is good to start with a weight that will allow you to control the motion 12-15 times. Once you find this weight is no longer challenging, try adding 5-10lbs.
Variety is always key. As you develop, you can strive for routines that use heavier weights. Take a week and use a high repetition range. Try different modes like switching from machines to free weights and within that, barbells and dumbbells. Add in cables to your routine and go for a burn! Don’t have access to a gym? That’s okay basic moves like push ups and dips help develop this area.