MIDDLE CHEST MASS BUILDING WORKOUT

 

MIDDLE CHEST MASS BUILDING WORKOUT

Have you thought about doing weight training to tone up and get fit but are unsure where to start? The below workout is for beginners and focuses on the mid chest section.

 

THE ROUTINE

Barbell Bench Press –Recommended: 3 Sets – 4-6 Reps

Muscles worked: Chest

Equipment: Barbell, Weight Bench, Weight Plates

 

1. Lie back on the flat bench and position your hands in a medium grip on the barbell. Raise the barbell above your body with straight locked arms.
2. In one movement breathe in and slowly lower the barbell until you feel it on your upper chest.
3. Pause for a second, and in one movement breath out and raise the barbell straight above you with locked arms.

If you are a beginner it is recommended you use a spotter, or if no spotter is available then be conservative to the amount of weight used.

 

Dumbbell Bench Press –Recommended: 3 Sets – 8 Reps

Muscles worked: Chest, Shoulder and Triceps.

Equipment: Dumbbells, Flat Bench

 

1. Lie back on the flat bench with a dumbbell in each hand on your thighs. Your palms will be facing each other.
2. Lift the dumbbells one at a time until you can hold them at shoulders width. Once in position rotate your wrists forward so they are facing away from you. (This is your starting position).
3. In one movement breath out and push the dumbbells up with your chest, and lock your arms. Remember to keep full control of the dumbbells at all times.
4. Hold for a second, then slowly lower the dumbbells down to starting position. (It should take you twice as long to lower the dumbbell down then raising it up).
5. When you are done, lower the dumbbells to your thighs again and then to the floor.

Remember to keep full control of the barbell at all times. It should take you twice as long to lower the barbell down then raising it up.

 

Push-Ups –Recommended: 3 Sets –12 Reps

Muscles worked: Chest, Shoulder, Triceps

Equipment: N/A

If you are unable to complete a standard push up you can either bend your legs at the knee or perform the exercise against a wall.

 

Dumbbell Flyes –Recommended: 3 Sets – 8-12 Reps

Muscles worked: Chest

Equipment: Dumbbells, Flat Bench

 

1. Lie back on the flat bench with a dumbbell in each hand on your thighs. Your palms will be facing each other
2. Lift the dumbbells one at a time until you can hold them at shoulders width. Raise the dumbbells up in front of you, but stock before you lock out. (This is your starting position).
3. With a slight bend in your elbow, keeping your arm stationary, lower your arm out at both sides into a wide arc, until you feel your chest stretch. By keeping your elbow slightly bent you are lessening the stress on your bicep tendons.
4. In one movement breath out and lower your arms back to starting position. Hold for a second and repeat the exercise again.

 

You should always be mindful to keep perfect form, because bad forms and habits that you form now will lead to lack of progress and injury. Remember to stretch before during and after your workout.

 

Team Fitquip