Experts say that if you want to get a powerful upper body or if you want to get defined pecs, you need to begin by adding small inches to your chest. And, obviously, it is only possible by sweating out while performing the Chest Workout At Home.
Well! If you've just started working out with a desire to strengthen your chest muscles, you've landed on a perfect platform. Yes! In this article, we'll guide you through the best Chest Workout For Beginner suggested by the best gym practitioners and trainers. You’ll see further how these workouts can be performed and how they target your pectoral muscles effectively. So, get ready to carve and unleash the potential of your chest to achieve a strong, sculpted upper body.
Pushups:
Pushups are a classic exercise that effectively engages your chest muscles and will let you get rid of a shaky and soft foundation. If you want to hone body muscles, you need to build a stiff foundation by mastering this basic chest workout for beginners- pushups. You can also perform this Chest workout at home:
Lie on your stomach and raise up the upper body using all your fours by positioning your hands right under your shoulder.
Straighten your hand arms by tightening your glutes. Make sure to keep your head aligned to your heels.
Now, low down your body by slightly bending your elbows; keep your knees straight and hips in line with your shoulders.
Focus on your lower body and try to keep it close to the floor as possible without letting your hips touch the ground or elevating your buttocks.
Try to keep your wrists stiff and strong and imply force to the floor to again raise up your body in the state where elbows are straight. You can also slightly flare your elbows.
Barbell Bench Press:
Now we're stepping up by exploring the Barbell Bench Press. We can say this exercise is a staple in any serious chest workout for beginners. It's a compound movement of the body that not only helps your chest development but also engages your shoulders and triceps. Follow these steps for the proper execution of this chest workout for beginner:
Initially, set up the barbell with lightweight or without weight and place a flat bench beneath.
Lie on the bench on your back by placing your feet on the floor.
Grasp the barbell by keeping the palm outward, and remember to leave shoulder-width in between.
Lower the bar slowly, ensuring your hands stay directly above your elbows.
Inhale as you lower the bar, take a pause at the bottom, and exhale as you press the bar back up.
Maintain a neutral neck position by keeping your hands still to maintain a straight bar path.
Flat Dumbbell Bench Press:
The flat dumbbell bench press isolates your chest muscles and provides a greater range of motion. Either you perform this chest workout at home or you prefer to do this chest workout at gym, here's how you can do it:
First, dumbbells should be held in each hand while lying on a flat bench.
If the weights are pretty heavy, place them on your thighs and lift the dumbbells into a laying posture with the help of your legs.
Hold the dumbbells with your palms facing front at the shoulder-width apart.
Your elbows should be parallel to the floor while you make 90-degree angles with your arms.
To build tension, squeeze your chest muscles as you press the dumbbells upward.
Then, slowly drop the dumbbells back down after fully extending your arms.
Decline Dumbbell Flye:
The decline dumbbell flye targets the lower portion of your chest. Here's the approach to doing it effectively:
Make sure that dumbbells are placed on the ground close to the head end of a bench that has been adjusted to a decline angle.
With your hands facing each other and the dumbbells in each hand, squat down on the bench.
Your arms should be straight and your palms should be facing one another as you press the weights up.
Now, slowly descend the weights in a broad arc with a tiny bend in your elbows.
As you return your arms to the beginning position, maintain tension in your pecs.
Cable Chest Press:
The cable chest press provides constant tension on your chest muscles throughout the exercise. Let’s be familiar with the effective way to do it:
Begin by keeping the cable machine's cables at chest level.
Hold the grips while standing away from the machine.
To establish a sturdy basis, move into a split stance after drawing the handles close to your chest.
To avoid damaging your shoulder and rotator cuff, avoid reaching too far back.
Final Take
Incorporating a well-maintained chest workout routine into your fitness regimen is a great way to strengthen your upper body and achieve a more defined physique. Remember to embark on your fitness journey with lighter weights and gradually increase the intensity. Combine this chest workout for beginners with a balanced diet and consistent exercise routine for optimal results. And also, you can enjoy the process of transforming your chest muscles by taking a membership of the best gym in Gurugram- FitClub.
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Working out is a complex process and Many Beginners are done common workout mistakes and how to avoid making them. A person who is working out has to undertake some preventive measures. It is because one wrong move could lead to a severe lifetime injury. And this is the reason that it is advised to always work out in the presence of a gym trainer. A trainer would keep an eye on you and will also guide you throughout your training session. But not everyone prefers to exercise at the gym. And if you are one of them we have mentioned some of the mistakes that should be avoided during the time of workout in our further content. Now let us begin with our write-up.
No proper Warm Up
You must know that before you start with the training it is always required to perform a proper workout procedure. If yes, then you must know the importance of having a good warm-up session also. And for those who do not perform any warm-up exercise then it is not wrong to say that you will face some severe injury soon. Warm-up results in good muscle motion and also increases your heart speed.
Incorrect Posture
Performing several exercises is not the only thing that is involved in training. The important thing is what is your posture while performing them. Having a poor posture will result in not gaining muscles as it should. And it could result in putting excessive weight on the part of the body which was not required and low weight on the area where it was required more. Keeping the right posture will eventually help you achieve your end goal.
Bad Exercise Selection
This precaution is not related to injury but to the training process. One of the biggest disadvantages of training at home is you do not know what type of exercises you should perform depending on your body type and the goal you want to achieve. Even in the gym, you should be more cautious about the exercise that is included in your sessions. You should do proper research about the exercises that should be performed for the type of body you want. Just watching any random YouTube video will not help you at all. Instead, it will give you some other outcome that you never wanted to have.
Excessive Training
In today’s modern world, the motto of most youngsters is ‘All or Nothing’. This motto is suitable for some other situations but if it is coming from an exerciser at the time of training then it is not good. New exercisers think that they will achieve their goal faster if they train for more time period than necessary. Even if they are feeling body ache from the excessive training, they will continue to exercise. It would also result in bodily harm and can also affect the health of the person. Sometimes people who want to let out their anger also over trains but it is also wrong for them. In simpler words, overtraining is not beneficial for anyone. So when the body requires rest, you should give it rest.
Not changing the workout exercises from time to time
Performing the same exercises every day and not making any changes to them is also not good for the body. Now you will think that at least something is better than nothing. And yes it is true but sometimes you have to bring a change in your daily exercise and do something different. For instance, if you like to jog every day then do it, but remember that your goal is the overall fitness of your body and not just improving speed. So a change is always needed. Hence you need to switch up your exercises.
Even in a gym, a trainer makes you train a different set of exercises every day that will focus on the different parts of your body. Hence, change your daily exercise routine.
Skipping the Cooling down exercises
Almost all of the exercisers choose to skip the cooling-down procedure. But they forget that the cooling down activities help to prevent body soreness and in the recovery of the body. So never end your workout routine without performing cooling down activities.
Final Thoughts
Exercising is great only if it is done correctly and under the supervision of a trainer. You can get all the exercise information online for free but how will you know what is the correct method to perform them? This is the reason why you should work out from the gym under the guidance of a trainer. An expert can help you a lot more than you think. It is good to exercise at home, but if you want results and avoid some severe injuries then get a gym membership.
People often take medicine for body growth that sometimes leaves some serious side effects, but exercises help the individual in accomplishing their goals and that free from any sort of side effects. It's quite hard to inculcate the habit of daily exercise but trust us, it does carry several benefits which give an attractive physique to individuals.
Through this intact read, we will be focusing on the best Upper and Lower Chest workouts that will help you in gaining an aesthetic physique. Today, having a strong and big chest is like jumping on a bandwagon. And, one can only succeed in attaining this target by focusing /working on building the chest muscle fibers.
Nothing is better than being stick to a workout and a proper diet if you are willing to make it happen. Thus, accept the challenge of building chest muscles by following the top exercises that we are going to cover in this read.
The role of the Upper and Lower Chest Workouts
Exercise is defined as the natural way of adding beauty to your personality making it more attractive and appealing. Undoubtedly, personality plays a vital role in every field, right from appearing in an interview to taking part in any other event. Whether you agree or not, personality is the first metric on which a person is judged.
Not only this, it does add several benefits to the body of a human. These workouts are also recognized as an organic way of developing strength in the body. Let’s shed light on each of them one by one.
Reinforce your body with the Upper Chest workouts
Making an attractive physique is a common reason for exercising upper chest workouts, but keeping this reason aside there are several other benefits that get built up while performing these exercises. Some of the general benefits that you can drag from here are it helps in the development of muscle thickness, builds muscular balance, helps in improving body posture, and several other benefits.
We are hereby listing a few of the workouts that will help you in sketching an idea about it.
Pushups: Build muscles without machinery/equipment
These are one of the most effective exercises that you can even practice at your home space without the involvement of any machinery. A bit hard, pushups help in adding strength to arm and shoulder movements. Apart from the ideal pushups, knee pushups are also found effective in meeting the challenge.
Fly Variation: Make an arc-like motion
One of the rarest yet effective workouts that help to reinforce the chest muscles is the fly variation exercise. This floor exercise requires a cable that is to be used at one side of the arm.
Decline Pushups: Best exercise
It is considered the best exercise that individuals can practice even at home. Here, they have to perform the pushups upside down with their feet taking support of a wall or a bench and positioning their arms at 120 degrees angle to their chests.
Build up pectoral muscles with Lower Chest workouts
Pecs or Pectoral muscles hold significance in re-defining the shape of the chest muscles. Apart from grooming your personality these exercises also help in governing some of the arm movements, which also include flexing and rotating the arm. Thus, some of the effective lower chest workouts that will help you in achieving the pre-determined goal are:
Incline Pushups- a multifunctional exercise
Pushups are ranked as the most effective exercises that help in achieving different functionalities. However, some of us found regular pushups a bit hard. Right?
Thus, make them simple using an inclined object. Inclined pushups are found effective in emphasizing the lower chest muscles. The objects you can use here for making the regular pushups quite simple are: a jump box/step platform, or a workout bench (flat).
Bar Dips: Squats for the upper body
Just get a pair of parallel bars and start working on the major muscle group of your upper body. Because of the stretched position while exercising this workout results in the development of lower chest muscles. With this exercise you can kill two birds with one shot, i.e. it is also found effective for middle pecs and triceps as well.
Cable Crossovers: Modify the pulleys according to your need
This is effective for both Upper and Lower Chest workouts. Here, individuals require a cable machine. The pulleys if set at a higher position lays more focus on the growth of the lower chest and vice-versa. Overall, by positioning the pulleys you can alter the focus from the lower chest to the upper chest or from the upper chest to the lower chest, depending on your need.
Wrapping Up
From the above-crafted read, you might have surely got an idea of Upper and Lower Chest workouts that you can exercise at the gym, but the selection of a gym is also a bit complex task. Thus, to help you with this query, we have found a gym that will best meet all your requirements conveniently. If you truly want to achieve success then without any doubt Fitclub will be the most appropriate place wherein you can get learned gym trainers that will guide you on every single step. Take a whirl of the same and start chasing your ambitions.
Better shoulder workout sessions can result in reducing injuries by strengthing your core muscles and helping you to improve your upper body structure. If you are also one of those individuals who are wondering about how to bulk and widen their shoulders to build up their personality, then you are at the right place. Because, we are here to help you with this blog to sculpt your upper body through shoulder strength workout sessions at home and the gym. Along with that, it will also result in improving your day-to-day activities, looking damn good, preventing injuries, and more.
In our further content, we will cover some topics such as the reason behind shoulder workouts and their benefits. Along with that, we will also cover some exercises for your beginner shoulder workout at gym and at home.
Why you should add shoulder exercises to your workout routine?
There are several reasons and benefits for adding shoulder training exercises to your workout routine. We have mentioned some of the common reasons and benefits which are mentioned as follows,
Improves your body posture: In today's world, a lot of people face a problem known as kyphosis, in which, the chest muscles become tight, back muscles weaken, and shoulders round forward. It happens because of the daily work routine such as hunched over a computer for a long period, driving a car for a whole day, and more. And, if you begin to add beginner shoulder workout to your daily routine, then you can easily prevent this problem and you will be able to improve your body posture.
Helps you to give a boost in your other workouts: If you have already joined a gym or performed exercise every day, then a proper shoulder workout will result in, improving your upper body strength and your ability to perform other strength training workouts in a more efficient way.
Makes your collarbone stronger: There is no doubt, that your collarbone is one of the strongest parts of your musculoskeletal system. It is responsible for holding and supporting your spine, head, ribs, and arms. And Regular shoulder exercises also work on building your collarbone stronger and reduce the risk of injuries.
Improvement in everyday activities: Strong shoulders help you to perform your everyday activities more efficiently which involves movement of arms and shoulders, whether you are throwing a basketball, lifting a heavy suitcase, preparing meals, and more. And if you are a swimmer, then you will also notice a major improvement in your speed.
The best routine for shoulder workouts at home:
We have mentioned below the list of several exercises for your beginner shoulder workout at home to build strength.
Push-ups: Aim to do 4 sets of 10 reps. Make sure to keep your core locked as tight as possible while performing the session.
Decline Push-ups: Aim to do 3 sets of 12 reps by raising your feet on a bench, stair step, or chair. And try to raise your feet as higher as possible to make your shoulder muscle stronger.
Handstand Push-ups: Start with 3 sets of as many reps as possible in each. You can perform this push-up by doing a handstand against a wall. And make sure to straighten your legs, and keep your core tight.
Plank Raise Tap Crunch: Aim to do 3 sets of 10 reps on each arm.
Exercises using Dumbells or resistance bands: If you have a pair of dumbbells or a resistance band, then you can perform shoulder press, lateral raise, fronts raise, and military press. Aim to do 3 sets of 12 reps for each.
The best routine for shoulder workout at the gym:
We have mentioned below the list of several exercises for your beginner shoulder workout at gym, which you can perform under the guidance of an expert to build your shoulder more stable and stronger.
Reverse fly: 4 sets of 12 reps.
Dumbbell front raise: 4 sets of 12 reps.
Dumbbell lateral raise: 3 sets of 12 reps.
One-arm dumbbell push press: 4 sets of 6 reps on each arm.
Barbell upright row: 3 sets of 8, 8, and 10 reps.
Single-arm cable front raise: 3 sets of 10-12 reps on each arm.
Cable straight-bar upright row: 3 sets of 10-12 reps on each arm.
Reverse Machine Flyes: 4 sets of 10 reps.
Machine Shoulder (Military) Press: 3 sets of 12 reps.
Bottom Line:
Overall, we all know that our shoulders move a lot in everyday life. Whether it is picking up a water bottle, or performing a workout in the gym, each movement requires the involvement of shoulder muscles. And if you have just started the workout sessions, then as being the Fitclub , we will suggest you to involve a beginner shoulder workout in your daily fitness routine. It can bring a range of benefits and gives you a damn good look with bulky and broad shoulders.
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Maximize the strength of your Upper-body & improve your capability to perform daily life tasks by involving beginner shoulder workout in your fitness routine.
Going to the gym has become an important part of the lifecycle of a person. A gym addict will feel incomplete without going to the gym. Once you start training in the gym there is no going back. It will become nearly impossible for you to quit the gym. And this is a good habit. If you want to get in shape or build your biceps then get your gym membership now. It would be more beneficial for you to know some tips or recommendations that might help you.
Also, before you directly start your daily routine of workouts it is very important to perform warming-up exercises. Every trainer suggests it as it will help you to avoid any serious injury that you might get after performing the exercise. And after completing of the daily routine of exercise you should perform cooling down activities as well. It also has the same purpose that to avoid injury. So even if you do not prefer to exercise in gym, it is recommended to do warming up and cooling down exercise.
In this blog, all the top exercises of Biceps workout at gym Will be Given.
Dumbbell Curls
A good biceps workout at gym will always include incline curls. It is so because more power is generated on the bicep in the lifting exercise in comparison to any other exercise. The dumbbell curl exercise will focus on emphasizing the long head of the bicep by curling the arms behind the body. Many lifters mainly focus on this area for building their strength.
Chin Ups
Another fantastic exercise for biceps workout at home or gym is Chin ups. After performing this exercise on a regular basis, you can get a more built back and biceps. Chin-ups are also referred to as pull-ups. Pulls ups and pull-downs are both different from each other. But has a huge impact on bicep training if performed under proper guidance and on a daily basis. And this exercise should only be performed for a maximum time of 10 minutes.
Barbell Curls
Another best activity to add to your biceps workout for beginners is barbell curls. It is a great way to provide more resistance to your biceps than any other solitary exercise If you want to avoid injury and develop biceps, you need to work your core while doing barbell curls. Do not swing the barbell up with your knees, lower back, or shoulders unless absolutely necessary. You can lift more weights by lying down, but it doesn't put as much stress on your hamstrings (like your biceps).
Cable Rows
Along with working your back, rowing also strengthens your back and biceps. They give more constant tension levels than standard rows, allowing for a greater back pump.
You can easily adjust the attachment and the position of your hands to target different areas of your back. For example, using a broad grip and extending your elbows farther will focus your back.
Bicep Curls
In a biceps workout for beginners, it is very essential to perform a dumbbell curl. This will help in reducing the odd look that your muscles have and will transform them into a more symmetrical shape. Thus ask your gym trainer to make you perform some curls exercises on a regular basis because every biceps workout at gym is incomplete without this exercise.
Straight arm Lat pull down
At the pulldown, you won't be able to use the straight arm because you won't be doing your back and biceps workout at home. Lat pushdowns, however, are a terrific approach to focus on your lats provided you exercise in a gym with quality equipment.
Wrapping it up
You must be aware that there is no such perfect bicep workout. Because every body is different. So, we have just provided you with some general guidelines through this blog. It will help you in gaining some muscles and will make you look more attractive. Make sure each exercise session has at least one horizontal pull (like a barbell row) and one vertical pull (like a lat pulldown). This is because vertical pulls, as opposed to horizontal ones, focus more on the lats. So, performing both exercises will result in the optimal back growth.
For those who want to start their biceps workout at gym but are confused about which gym is best. Then we will suggest you give FitClub gym a try and the Best Gym in Gurgaon. This gym has the best trainers that will focus on helping you achieve the goal due to which you decided to join a gym. And even the membership of this gym is low in comparison with the other gym present around. You can visit the gym and get a consultation and if you are satisfied with the advice received then enrol in your bicep training.