When most beginners hit the gym, the first thing they want is a big chest. But the mistake they make? Doing random machines without understanding what works.👉
If you’re starting out, here are the chest workouts that actually build muscle:
- Bench press (King of chest)🏋️
Flat bench press is the foundation. Start light, focus on form, and slowly add weight.3–4 sets of 6–10 repsKeep your back tight and push the bar, don’t just bounce it off your chest.
2. Push-Ups (Underrated but Gold) 🤜
Don’t underestimate push-ups. If you can’t control your own bodyweight, you don’t need heavy weights yet. Do 3 sets to failure at the end of your workout.
3. Dumbbell Press 🏋️‍♂️
Dumbbells let you get a deeper stretch compared to barbells.3–4 sets of 8–12 repsSqueeze your chest at the top.
4. Dumbbell Flys -🪽
This one gives your chest that wide, “full” look. Just don’t go too heavy.3 sets of 12–15 reps
My advice đź§
Don’t train chest every day. Twice a week is more than enough. Spend the rest of the days hitting your back, legs, and arms — balance makes you grow faster. And yeah, chest won’t grow without food.
If you’re not hitting your daily protein goal, your bench press won’t mean much. A scoop of whey protein after workout will help recovery and growth.
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