Are you looking to build the best chest day workout routine for a beginner? If so, you’ve come to the right place. This comprehensive guide will provide you with all the information and exercises you need to create an effective chest day routine that will help you get in shape and build a strong, muscular chest.
Two Things You Must Know to Create the Best Chest Day Workout Routine
The chest is one of the most impressive body parts. But how do you use a chest day workout routine to build an impressive chest? Three factors go into any workout, and they are undeniable. The three factors determining how your body responds to training are genetics, environment, and behaviors. Thus use these three factors for your benefit. First, you must understand the chest anatomy and select the best workout to benefit from genetics, environment, and behaviors. Let’s dive in!
The Anatomy of the Chest Muscles
Before creating a workout routine, one must understand the anatomy of the chest muscles. The chest muscles consist of three main muscles – the pectoralis major, pectoralis minor, and serratus anterior. All three muscles work together to move your arms up, down, forward, and back. They also help with posture and balance when lifting weights or performing other activities. Here’s a brief overview of each muscle:
Pectoralis Major –
This is the largest muscle of the three, located at the front of your upper body. It is responsible for arm flexion (bringing your hands closer to your body), shoulder extension (raising your arms above your head), and rotation (turning your hands inward or outward).
Pectoralis Minor –
This smaller muscle is located underneath the pectoralis major and helps with arm abduction (lifting your arms away from your body). It also helps support your shoulder blades when performing push-ups or pull-ups.
Serratus Anterior –
This muscle is located on either side of your rib cage and helps with arm adduction (bringing your arms back down towards your body). It also assists in keeping you upright during exercises like planks or push-ups, as well as helping stabilize movements such as throwing a ball or punching a bag.
The Best Chest Day Workout Routine
Let’s put all this knowledge into action by creating our ultimate chest day workout routine! Here’s what we recommend doing for our beginner-level routine with a rest time of 60 seconds between sets:
- • Push-Ups – 3 sets x 12 reps
- • Incline Bench Press – 3 sets x 10 reps
- • Chest Flyes – 3 sets x 10 reps each side
- • Cable Crossovers – 3 sets x 12 reps
- • Dumbbell Pullovers – 2 sets x 8 reps
- • Plank Holds – 2 sets x 60 seconds
There are many exercises that you can select from for the best chest day workout routine for you. We call this type of workout a split-day workout because it focuses on one body part during the workout. It could also be part of a push/pull workout where this would be the push day workout. Finally, you could use pre-exhaustion or post-exhaustion with this workout also. If you want to scale it down, then you could use a 5×5 workout program with this workout.
Besides the exercises, volume, workout program, and rest time, you will need to incorporate progressive overload and create a periodization plan because your body will continually adapt to whatever workout you make it do. This is a good thing. Because the adaptation means your body is growing and getting stronger.
Finally, don’t forget the track your results so you can determine if you need to increase the intensity of your workout or implement a deload week. Always track your results to listen to your body. When you don’t listen to your body, you will be unable to optimize your results or, even worse, injure yourself.
Final Thoughts on Chest Day Workout
Creating an effective chest day workout doesn’t have to be overwhelming if you break it down into individual parts. But first, learn about the anatomy of the chest muscles to understand how they work together during different exercises.
Then incorporate those exercises into an effective routine that targets all areas of the chest muscles. Finally, don’t forget about recovery time between workouts—it’s just as important as any exercise! With this comprehensive guide to creating an effective workout routine for building a solid chest, you’ll be ready to hit those goals in no time!