Chest Workout

Best Chest Workouts For Beginners (Men or Women)

Biceps For Beginners!

Well! Here I have brought some of the excellent chest workouts, So listen up!

You can build extraordinary powerful arms, work your abs to get a perfect six-pack, and develop massive thigh muscles by working on, but the lower chest muscle has an altogether different story and different workout process.

But if you know this 9 best chest workout, then I would say you will definitely see the results pretty soon then your expected! if it’s down correctly they way I have suggested.

So let’s started with the first chest workout!

9 Chest Workouts For Bigger Chest Muscle 2020

1. Decline Bench Press

Decline Bench Press

Decline Bench Press (no I’d rather not, thank you..hahaha) 

The decline bench press is the movement that targets precisely the lower part of your pectorals Muscle. As a result, your chest starts taking shape and becomes wide, round, and well defined.

To make this chest workout more effective, retract your shoulder blades while doing the exercise and control the weight at all times and this chest exercise is for both men and women.


  • At first, Position yourself on a decline bench and lock your legs around the branch for a stable position.
  • Then Grab a barbell with your hands at shoulder width.
  • Then try to Tighten your arm and chest muscles and bring the barbell up over your chest to start your chest workout.
  • Then slowly lower it back to it’s starting position.

2. Decline Dumbbell Fly

Decline Dumbbell Fly

Decline Dumbbell Fly (no I’d rather not, thank you.. we did that joke already… oh) This exercise will help you get a good stretch as well as contraction.

Besides developing your lower chest muscle, the decline dumbbell fly also trains your upper chest, biceps, and the front of your shoulders when doing this correctly and having full control.

Just remember to make your movements slow and controlled while doing decline chest workout.


  • Sit down on a decline bench, pick up your weights, and put them on your thighs.
  • Then lie down on the bench and move the dumbbells up into the chest position, with your elbows Slightly bent.
  • Now, slowly open your arms until your hands are at shoulder level.
  • Then, just as slowly, bring your arms back into the initial position.
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3. Chest Dips

Chest Dips

Chest Dips (That’s not like Bean dip, is it? No.) The one main thing needs to be focused while doing this workout and the trick while doing this exercise is to lean forward and put pressure on your lower chest muscle rather than your triceps or shoulders.

And one thing to keep in mind Also that your elbows should be a bit wider than your shoulders while doing the workout – this way, you will exercise your chest better and more effectively.


  • To start, hold your body over the bar and lean a bit forward, with your arms locked.
  • Then, overlap your feet and bend your legs at the knee at a 90-degree angle it’ll make you more balanced.
  • Slowly lower yourself by bending your arms.
  • Go as deep as you can until you feel some stretch in your chest.
  • After that, slowly lift yourself back into the initial position by straightening your arms.

Do 4 sets of 6 to 8 reps each.

4. Machine Chest Press

Machine Chest Press

This chest workout not only targets your lower chest but also develops your biceps and deltoids and create more intense during your chest workout around your side chest.

To make these workouts as effective as possible, retract and focus on your shoulder blades and try to tighten mostly your chest muscles in this workout.

Breathe out when you press out and breathe in when you recover.


  • Sit down on the machine chest press and place
  • Try to keep Your feet fix on the floor so that they are shoulder-width apart during the workout.
  • Grasp the handles and push the bars outward as far as you can, but don’t lock your elbows.
  • Stay in this position for a couple of seconds, then return the bars toward your chest.

Do 3 sets of 8 to 10 reps.

9 Best Chest Workouts For Beginners | Build Bigger Chest Muscle 2020

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9 Best Chest Workouts For Beginners | Build Bigger Chest Muscle 2020

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5. Dumbbell Pull-Over

Dumbbell Pull-Over

Dumbbell Pull-Over (Honest officer, I wasn’t speeding…)

Even though dumbbell pull-overs work mostly all-around your chest muscle, these are also pretty effective for training your outer triceps, lower abdominal, upper back muscles and glutes.


  • While keeping your feet on the ground, lie down on the bench and take a dumbbell in both hands.
  • With your elbows slightly bent, slowly bring your arms backwards so that they’re over
  • Your head, almost parallel to the floor.
  • Remember that you should stop before your arms go lower than the shoulder level.
  • Then, just as slowly, bring the dumbbell back into the initial position.

Do 3 sets of 10 to 12 reps each of this chest workout.

6. Cable Cross-Over For chest

Cable Cross-Over For chest

Cable crossover exercise doesn’t involve any triceps activity, that’s why it allows you to concentrate on your lower chest.

So, Remember while doing this chest workout that you have to squeeze your chest muscles when you are in the contracted position.


  • First of all, set the handles on both sides of the pulleys as high as possible.
  • Stand straight in the centre of the machine and take hold of the handles.
  • Your feet should be positioned shoulder-width apart, and your torso should be slightly bent forward.
  • Keep your back straight and your spine neutral.
  • Bend your elbows a bit and make sure your wrists face the floor.
  • After that, with your core engaged, pull the handles down and across your body.
  • You don’t have to make the handles touch.
  • Spend a couple of seconds in this position, then slowly return to the initial position.

Do 4 sets of 10 to 12 reps each.

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7. Seated Machine Fly

Seated Machine Fly

Seated Machine Fly (wow did you see that machine fly?)

The seated machine fly is a great exercise for working both your inner [pecs] and outer pecs, as well as your anterior delts.

Always Remember no matter which workout are you doing trying to breathe normally while doing this chest exercise and do not press into your feet while doing this workout, after all, the purpose is to train your chest muscle, not your legs.

But the most important thing is not to arch your back, however tempting and comfortable it may feel.

This mistake can lead to a serious lower back injury while doing this chest workout.


  • Sit down on the chest fly machine, aka the pec deck, and adjust your seat so that the handles are at chest height.
  • Plant your feet flat on the floor and make sure that your back and lower back touch the back of the seat.
  • Take hold of the handles and, while keeping your arms slightly bent at the elbow, move your hands together.
  • Stay in this position for several seconds, then slowly release the handles back to the initial position.

Do 4 sets of 10 to 12 reps each.

8. Lower Pulley Cable Crossover

Lower Pulley Cable Crossover

This exercise will reward you with defined pecs and a chiselled lower chest because when you do it, you put the most pressure on your lower chest. Lower Pulley Cable Crossover.


  • Set the cable alignments of both sides of the pulley machine to the lower level.
  • Take hold of the handles and move them up toward your chest.
  • Stay in this position for a couple of seconds, all the while squeezing your chest muscles.
  • Then slowly lower your arms and relax your chest.

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Do 4 sets of 15 reps each.

9. Push-Ups


While most of the beginners or trainee consider push-ups a warm-up workout, it’s actually quite effective for developing your chest muscles.

To make this chest workout more effective you should try to make this area work better is to position your hands wider than shoulder-width apart while doing this chest workout.

On top of that, you can put some weights on your back – it’ll help to increase the intensity of your workout.


  • Position your hands under your shoulders and hold your back, buttocks, and head in a straight line.
  • Make sure that the weight is on your toes, then tighten your core and glutes.
  • After you pull your shoulder blades back and down, lower yourself slowly until your elbows are bent at a 90-degree angle.
  • Try to keep your arms at your sides and don’t move them away from your body.

Do 3 sets of 10 to 12 reps.

Important Tips For Your Workouts

And now, here are several tips that will make your lower chest workouts more effective!

(1) Incorporate new exercises in your chest workouts.

By saying “new,” I mean not only the chest exercises you’ve never done before, but also those you haven’t done for a while.

For instance, if you’ve been using barbells lately, switch to a pair of dumbbells and vice versa.

Also, you can try adjusting the equipment you use, like setting, the decline bench just a bit higher or lower than you usually do.


(2) Training your chest after a rest day [chest day] is the method most professional, bodybuilders use.

The trick is that after a rest day, you have more energy to do a full-on chest workout.

Besides, [arm day] try not to schedule your chest workout the day after you had triceps or delts training.

In other words, both your arms and shoulders have to be fully rested before you get down to chest exercises.

(3) When you perform any pressing motion to work your chest, don’t rotate your shoulders too much.

Always keep your shoulder blades retracted.

Otherwise, you may damage your AC joint, which is a joint located at the top of the shoulder, and the tissues surrounding it.

(4) Always try not to be so depended much on machines.

Include free-weight and body-weight exercises into your chest workouts.

Machine exercises shouldn’t make up for more than half of your training.

(5) Exercise slowly, it will help you to stimulate muscle growth.

First of all, change the tempo of doing exercises to prolong the duration of your training.

Surely, this way, you’ll have to focus on your movements much more, but the results will be worth your efforts.

Working on your chest Select a weight which you can control.

It shouldn’t be too heavy; otherwise, you’ll start to use the momentum and bounce the dumbbells or the barbell to fulfil the needed reps.

If I Have missed any other effective lower-chest exercises? Then Please Mention in contact form 

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