For beginners, exercises to strengthen the chest muscles in bodybuilding within a week

Chest exercises for beginners in bodybuilding

We all have to start somewhere, which is why this article describes push ups that are suitable for beginners who focus on developing chest muscles.

The chest area is one of the simple muscle groups that beginner bodybuilders can strengthen and develop.  It consists of a large muscle (pectoralis major) on each side of the sternum and a smaller muscle (pectoralis major) underneath.  The chest muscles are relatively easy to develop in the early stages just because they can be trained extensively, although care must be taken to operate them from different angles to ensure full development.

Three safe and effective exercises are recommended for beginners.


To strengthen your arms you must watch


Arm exercises for novice bodybuilders

1. Incline dumbbell pressure: 3 sets of 10-15 reps.  Once you are comfortable with the mechanisms used for this exercise, you can switch to iron and remember to maintain proper form.

2. Dumbbell Raise: 3 sets of 10-15 reps.  When done correctly, this exercise is beneficial for both the chest inside and the outside.

3. Pushup: 3 sets of 10-15 repetitions.  Keep your body straight from your head to your knees and lower your body so that your arms are at right angles.  If done correctly, old push-ups can still be beneficial to the chest muscles.

As with all exercises, you need to be careful when programming certain parts of the body.  To get started, consider incorporating your chest exercises into a program similar to the one suggested below:

We advise you to read


8 proven strategies for maximizing muscle gain

Day one: biceps, back, abs
Second: the hamstrings, shoulders, and abdomen.

Third: Fourth: forearm and calves.

Fourth: the triceps muscle, chest and abdomen.
Complete a series for the first two weeks, but add a series every week for a maximum of three.  At the end of the semester, you can continue with more and more advanced intense exercises.

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