The Best Pectoral Exercises For Beginners

Hitting the chest with dumbbells, barbells, machines ,  push ups is generally included in a general chest day routine, however all round development needs a specific focus on the pectoral muscles. This article will inform you about the pecs and what exercises you should be included in your chest development for better growth.

ANATOMY OF CHEST

The chest region is divided into three different areas. The muscles of chest are called pectoral muscles, pecs (major and minor).

The 3 main areas of the chest:

1. Upper Pecs

The top most area of the chest. Gives a bulgy appearance when pumped, the muscles around the collar bone to be precise.

1. Middle Pecs

The area around the nipples and the sides of the arm armpit.

1. Lower Pecs

The area below the nipples.

I have observed people insanely training chest without even knowing what area to train for maximum growth.

First things first, try and target areas that are considered weak and train them first. Training the weaker areas of the chest in the last stages of a workout might not be advisable because by that time the body may not have enough energy to lift heavier weights.

Advice for Beginners

You have just started working out, its been about 2-3 weeks and you’re training your chest 1 day a week. Over this time you may have noticed some development in the pecs. But are you fully in the know?

Often many people start by hitting the chest with a barbell and no one cares about doing warm ups . When training any muscle group a good warm up is essential to get the blood pumping, meaning there is less chance of getting injured when lifting.

Note: The most common type of injury would be issue in the shoulders (Rotator cuffs).

Start your warm up with dumbbells, and not with the rod. Not until you are well versed with dumbbells. Using free weights incorporates more muscles, meaning the range of motion will not be limited.

Machines are very effective. You can load more weight and work without a need of a spotter (assistance). Machines minimize the chances of getting injury also. Machines are very comfortable because of the wide variety of grips they offer and a stable body form.

Remember, if you are working chest muscles; the main muscle involved in the workout should be chest only. I would never advice you to lift the weight using your shoulders or triceps or with the help of your spotter.

Your legs should be on the ground. Your back should be completely resting on the bench, if you are doing bench press. Your head should be resting flat on the bench.

For flat bench press it is neutral grip(shoulder level) , for incline and decline , I tend to use wide grip.

There are so many talks going about smith machine. For beginners , I would advise you not to go for smith machine because smith machine limits the range of motion and I would like you guys to explore range of motion using dumbbells .

You might be wondering that you have seen people training a body part two days a week .But remember , you are a beginner .your muscles need development and development needs rest  between workouts.

Don’t forget to sip in that protein shake just after your workout along with some glutamine and a source of high glycemic carbs.

Rest is crucial to recovery and muscle growth. Try to sleep for 8 hours  for better recovery.

 11. Cut alcohol – Don’t drink alcohol.

Alcohol is a strict no no in your training regime. Alcohol would burn muscles. Don’t smoke because it would affect your cardio regimes.

The body get accustomed to a same workout schedule . So I would advice you to keep changing the workout schedule once every 3 month.

Always remember, muscles don’t grow overnight . Guys have been training for years to get that physique you have been training for. So keep calm and train.

Pectoral Exercises and Workout for Beginners

Incorporate this schedule in your regime and see the difference. Please don’t go with what other people do. Don’t jump onto cables because you wont be able to execute them properly.