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The PERFECT Chest Workout for Beginners (HOME EDITION)

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Rating: 4.5; Vote: 2

To build a perfect chest as a beginner you need a perfect chest workout that you can follow. In this video, I m laying out the best chest workout for beginners that can be done from home and with minimal equipment and space required. All you need to do is bring the effort and motivation to work hard and the workout will take care of the rest. Let s break down what is involved in this perfect chest workout first and then we can start to run through the exercises. This home chest workout for beginners incorporates 5 exercises - 4 that target the chest muscles and one corrective exercise that hits the rotator cuff muscles and is protective of your shoulder joint. Many people forget to do exercises that compliment their chest exercises which leads to imbalances at best and injuries to their shoulders at worst. As a physical therapist, I want to lay down a foundation without cracks especially when constructing a chest workout for beginners. All five of the exercises in this chest workout are going to be performed in order, with the sequence of upper chest exericse, middle chest exercise and lower chest exercise being the preferred order you do them. Rest time should be kept to a minimum when moving from one beginner chest exercise to the next. When given a rep range, you want to try and fail within that range. If it is on one of the banded chest exercises then you will adjust the resistance accordingly to match your ability to fail within the stated range. If it is on one of the pushup variations, then slow the tempo down and focus on a strong chest contraction on every rep to increase the effectiveness and decrease the reps to get you within range. Repeat the entire chest workout for beginners 2-3 times per workout. Here is what it looks like: 1. PROWLER PUSHUPS x F (OPTIONAL - BANDED INCLINE SPLIT x 10-20 F Each Side) 2. HAND RELEASE PUSHUPS x F 3. PSEUDO PLANCHE PUSHUPS x F 4. BANDED SAWS x F each side (8-15 RM Tension) 5. BANDED EXTERNAL ROTATION x 12-15 each arm It starts with our pushup that targets the upper chest called the prowler pushup. The key here is that you are pushhing your arms up and away from your body, in line with the direction of the upper chest fibers. Take your set to failure within the 10-20 rep range. If you want to do an alternative upper chest exercise you can do the banded chest exercise shown in the video. The second exercise targets the sternal head of the pectoralis major. This is different than a standard pushup however as it incorporates the all important hand release before every rep. This forces good form on the pushups since it avoids the common pushup mistakes of poor body posture that are common for beginners. This also teaches you to incorporate your back muscles prior to pressing which is essential to learn for later when you perform a barbell bench press. The third exercise is going to target the abdominal head of the pecs or lower chest. This pseudo planche pushup simulates a dip in the downward direction the arms will move during the pushup. The shoulders and triceps will be included in the exercise much like they are on a dip, but that is good and something that you will need at this point in the chest workout circuit. Next is the adduction function of a complete chest contraction. We can do this with an exercise called the banded saw. Think not about doing a crossover but instead running the arm paralell to the floor, straight across your chest. Hold each contraction for 1-2 seconds at the top to develop a good mind muscle connection with your pecs that will serve you now and for the rest of your training life. Finally, the corrective exercise mentioned earlier is critical for protecting your shoulder from the imbalances that can often occur with chest workouts. This one targets the external rotation function of the shoulder with the use of a simple band. Perform 12-15 reps of high quality focused contractions.
Date: 2023-11-07

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Comments and reviews: 8

Lizardbyte
These are good exercises but jeff, a beginner would likely find it hard to maintain the correct form for each of these pushups, especially for multiple rounds in a curcuit. The banded exercises are great.
I just think you should have added the disclaimer that, if they are an option, decline and incline pushups or dips should be primary before thinking about the things with extra mental components
reply

Bobby
Jeff, what do you think about Doug Brignole's teachings that incline bench presses are worthless?
He proved his point with Science and Science does not lie.
We are all interested in your thoughts of True Biomechanics, Ex. Hanging leg raises dont work lower abs or any abs due to the abs not being connected to the legs.
Thnkx for your time!
reply

Alva
Hey Jeff, I notice a lot of your band workouts tend to rely on a relatively sturdy place to push/pull from. I tried bands on my at home pull up/dip bar, but it isn't heavy enough, and caves long before I get a contraction. Do you have any suggestions for securing a band in an apartment setting?
reply

Abdullah
can you do a legs/glutes home workout for beginners (who have no mind to muscle connection, muscles are weak, and have poor hip mobility) no equipment & give a hip mobility warm up for the workout
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Milana
Hey Jeff it would be great if you did shoulder, hip and ankle mobility refresher videos. Even when you repeat the subject there are always many new things to learn. Thanks for educating us
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Dave
Will those band exercises work using a doorknob? Are there any other suggestions? Are any particular bands recommended? Maybe there is a video on the proper use of bands at home? Thanks.
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Garrett
Hey Jeff you look freaking great for. I m guessing you re in your late 50s. The gym I go to has chest press. I love it! I started at 20 pounds, now I m up to 90 and I do 40 reps
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me
I'm a disabled veteran with wrist issues as in. 35-degree bend is all I can accomplish. Are there some variations to the push-ups I could do? Thank you
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