Chest Barbell Workout

Use the following exercises to help strengthen and develop your chest muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - focusing on working the muscle to be trained - maintain good technique!

BEGINNERS CHEST WORKOUT WITH BARBELL

The aim of this workout is for beginners to get accustomed to performing a simple selection of chest exercises.

The weight you choose should enable you to perform the desired amount of reps for each set, without losing good technique in the final few reps.

If you are able to perform the exercises with ease, you should aim to either increase the weight or perform a few more reps 3 - 5 maximum, in order to achieve the full benefits. Members are able to click on each image for a full exercise description!

Date
.
Time
NORMAL BENCH
WIDE GRIP BENCH
INCLINE NEIDER PRESS
keep back in contact with the bench.
..can be performed with either flat or inclined bench
extend bar forward and upwards
2 Sets of 10 - 12 lifts with 30 - 45 seconds rest between sets.
2 Sets of 8 - 12 lifts keeping your hands wide apart.
2 Sets of 8 - 12 reps - extend arms out slightly forward.
CLOSE GRIP PRESS
INCLINE BENCH PRESS
 
REVERSE GRIP PRESS
.keep hands close together
.set bench to around 30 degrees
 
keep palms facing you
8 - 12 Slow lifts with hands close together.
8 - 12 lifts keeping good technique - keep arms inline with shoulders.
1 Set of 10 - 12 lifts - keep palms facing backwards.

Aim to work through all 6 exercises - however if you feel tired or sore, work for the first 2 - 4 only.

Before each new exercise, and at the end of your session, stretch your chect muscles.



The following pages will assist you with training other muscles groups and also enable you to learn some valuable tips when using weights or wanting to strengthen and tone your body.

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