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!
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BEGINNERS CHEST WORKOUT WITH BARBELL
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The aim of this workout is for beginners to get accustomed to performing a simple selection of chest exercises. |
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Date
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Time
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NORMAL BENCH
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WIDE GRIP BENCH
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INCLINE NEIDER PRESS
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2 Sets of 10 - 12 lifts with 30 - 45 seconds rest between sets.
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2 Sets of 8 - 12 lifts keeping your hands wide apart.
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2 Sets of 8 - 12 reps - extend arms out slightly forward.
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CLOSE GRIP PRESS
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INCLINE BENCH PRESS
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REVERSE GRIP PRESS
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8 - 12 Slow lifts with hands close together.
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8 - 12 lifts keeping good technique - keep arms inline with shoulders.
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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. |
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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.
