Are you a gym beginner? Looking forward to a chiseled chest and powerful upper body? You definitely need to be consistent, work hard and maintain a strict diet. Chest press workouts will help you in getting great results in a strategic manner. There are many intense workouts for beginners, who need to work on their chest muscles. Chest press exercises offer muscle growth, power, and flexibility to the core areas. These exercises are focused and help beginners to start their fitness schedule in a successful way.
Here Are 5 Chest Press Workouts For Beginners At The Gym:
1. Stability Ball Chest Press:
This exercise helps in working out a number of chest muscles and even the abdominals and hamstrings.This exercise helps in building balance and stability for the lower body. For this workout start by sitting comfortably and tall, on a stability ball. You need to have dumbbells in your each hand. Now steadily begin to move your feet a bit forward, so that your upper back, shoulders, neck and head are completely flat and against the ball.
Your knees should be bent and making a 90-degree angle. Keep your feet flat and on the floor. You need to hold the dumbbells close to your chest. Keep your elbows bent and your palms facing a bit forward. Now, you need to press the weight towards the ceiling. Extend the arms completely. Thus, you shall be in one tabletop position. Your lower body shall help you stay balanced all through the movement. Thus, you will be able to develop a good stable position. You need to again lower the dumbbell and bring them past the shoulders and back to the start position. This shall be one repetition. You need to do 6-8 such repetitions.
2. Dumbbell Squeeze Press:
When you squeeze the weight in a chest press, you are actually shifting the stress to pectorals. This helps in keeping the muscles engaged, continuously through the whole motion. This is an important fact, which helps to maximize muscle strength and growth. To start the workout, you need to lie down on a bench. You will hold a dumbbell in your arms and keep it straight, just above the chest. Your palm shall face together. Now, you need to allow the weights touch. You can slowly squeeze them as much as you can. You need to maintain this squeeze throughout.
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This will ensure that the dumbells are in contact with each other. You can again lower these weight to the sides of the chest.
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You can again push them and have them back to the start position.
3. Incline Dumbbell:
When you are pressing from an incline, it works on the clavicular head of the chest and strengthens the pecs amazingly. To do this workout, lie down on a bench, which has a backrest. This should be set at a 45-degree incline. Now, hold one pair of dumbbells just above the chest. Keep your arms straight. Your palms shall be turned to the feet. Now, slowly lower your dumbbell and move them to the level of your chest. You can again press them back and get them to the start position. You need to do this movement, at least 8-10 times.
4. Weighted Pushup:
When you add weight to a classic exercise it helps in forcing your muscles to work a bit harder. If you keep your rep range a bit low, it will help in adding some good muscle. You need to start the workout by wearing a weight vest. You can also have a sandbag draped on your upper back or you can have a weight placed on the shoulders. You need to be in a pushup position as you start the exercise. Keep your arms straight and your hands shall be a bit wide than the shoulders.
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You need to slowly bend your elbows and then slowly lower the body till your chest is quite close to the floor.
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You need to pause for some time and then push your body up.
5. Bench Press Close Grip:
This is an effective barbell variation which is joint friendly too. All your chest muscles are worked in this exercise. Your upper chest muscles are more stressed and strengthened. Start by sitting on an incline bench. You will hold a dumbbell in your hand and keep it rested just above the knees. Now, lie down on the bench. Your dumbbells should be positioned in such a way that your palms face one another. You will then move the dumbbells one by one.
They shall be in front of your but shoulder distance apart. Start rotating the wrists a bit forward so that the palms face away. You can again lower the dumbbells so that they are at the sides. This shall create a 90-degree angle. Slowly exhale and use your chest so that you are able to push the dumbbells up. You can lock the arms and squeeze the pecs. You can hold on for a few beats. You can again lower down.