fitness enthusiasts have to get through the beginner's stage why do you say you have to stick with it for 3 months? Because 90% of people who work out don't last 3 months. The reasons for this have their own excuses, one of which is that they don't know how to train, so how can they talk about sticking to it?
Most people who are just starting to work out focus on their chest, you and i are no exception. After all, most men think it's the least time-consuming way to look stronger and more muscular, whether it's while wearing a t-shirt or a tank top.
Is it necessary to build up your pecs to be the king? We are yet to communicate, but there is no doubt that a strong, v-shaped body with strong pecs is the foundation of a fit physique.
many trainers find the chest easier to train than other areas, as grabbing almost any kind of weight or barbell will work the chest, at least to some extent. Even on days when you train your back, shoulders, biceps or even on leg training days, your chest will follow suit and engage.
6-pack training is becoming more and more popular, and chest training is starting to place more emphasis on mimicking sports or everyday movements. Almost any pulling and pushing movement can mimic the action. However you define 6-pack abs, there is no denying that it definitely includes the chest. Even though more and more people are now working on their abs: There are some movements that are specifically targeted at the chest, which we will concentrate on in this chest workout for fitness beginners.
directions
just because this workout is for beginners doesn't mean it will be easy. Limit training to twice a week to provide adequate recovery time.
Complete a 10 minute cardio warm up, which can be shortened in the summer, and then perform 2-3 rounds. If you find your chest is no longer sore and not improving, change your strategy and try our classic workout for a stronger, more muscular chest.
1. Dumbbell bench press.
The reason for putting the bench press in the first movement is that it is a compound movement that requires a higher level of strength and concentration. Unlike the barbell bench press where you will need a gym buddy to watch the barbell for you, you can do the dumbbell bench press alone.
It also challenges the shoulder muscles better. Lie face up on a bench with the dumbbells held on the outside of your shoulders, palms facing your thighs, and lift both dumbbells over your chest. Lower the dumbbells to the outside of your shoulders and then push them up the same way.
2. Pull-ups.
You can also do pull-ups as the first movement, which is also more demanding in terms of strength. Pull-ups are good for the whole upper part of the muscles, and for the pectoral muscles as well. Perhaps you beginners may not have done pull-ups for many years.
Although pull-ups are more of a back or shoulder move, there is nothing better than creating a v-shaped body. In addition, pull-ups eliminate the need for heavy weight chest push-ups, allowing you to continue training without rest, saving time and giving the cardio-boosting benefits of chest training.
3. Push-ups.
Many people say that push-ups are the most basic fitness move, it is so basic yet so effective. The key is to keep your hips elevated and your shoulder blades together. Keep your body straight from your ears to your ankles throughout the movement. If you want to ensure correct posture, place the broom or transfer bar on your spine. If it falls off, you are not in the right position.
4. Dumbbell flyes.
We've all been around long enough to know that the bench press is just as important as the flying bird, and the dumbbell flying bird is a reliable chest move because it stimulates the pecs so well. Lie face up on a flat bench and place a pair of dumbbells in front of your chest with your elbows slightly bent and palms facing each other. Separate your hands and lower the dumbbells to the sides of your body until you feel a stretch in your chest. At the bottom of the movement, your palms should be facing the ceiling. Reverse the movement until you reach the starting point, this movement is somewhat similar to a 'barrel hug'. As this is more of a push-up, rest for 60-90 seconds before starting the next push-up.
5. Arm curl extensions.
I like to use the arm curl as a finishing move because it can be done with force and a strong pec pump, but it is not required here for beginners. It looks like an easy movement but is actually harder than it looks because you are pushing up the entire bodyweight, which is a heavier load than a typical isolation movement.
Lift your body on the double bar, making sure your body is perpendicular to the ground. Maintain this position at all times. Make sure to lower yourself as much as possible. It is better to do 5 quality reps than to do 10-12 average reps.
beginners can be awkward when they go to the gym and feel embarrassed and don't know where to start, but bookmark this great way to target your pecs and slowly get familiar with it before you take on the challenge, it will be easier to get started. Don't mind what people think of you, because the gym's older drivers don't care about you, they care about getting the equipment to train!