Total Gym Chest Workout Routine For Beginners In 2022

If you are a beginner at Gym, we have the perfect total gym chest workout exercises for your needs. It is important to find out what muscles do in order to be able to target them.

The chest muscles help with movements around the neck and shoulders, like bringing arms together towards the center of the body like push-ups, throwing balls, or holding groceries, or weight loss.

In Total gym chest workouts, these can all happen simultaneously by targeting those specific areas such as the chest, neck, and shoulder area when doing certain moves on gym equipment that will strengthen not only one but also other necessary muscle groups too through simultaneous effort.

Beginners chest workout

Total gym chest workout routine for beginners
Total gym chest workout routine for beginners

Chest workouts are an effective way to increase your strength and get fit, but it will take patience. Be sure not to go too heavy at the beginning of these chest exercises as you may be sore for a couple of days afterward which can halt progress.

The first three moves consist of push-ups, dumbbell bench presses, and incline flies, this is considered one tri-set so try finishing all 3 with minimal rest between them before resting again. For best results do each workout order without skipping any sets or reps.

Total gym chest workouts for beginners in the gym, we just recommend avoiding using heavy machines and excessive workouts for a few weeks only if you are new to the gym. If not, you will suffer pain for a week or two depending on your body type and much heavy you lift.

During your first week in the gym if you want to do a bench press or dumbbell press to addict to the weight you can do but avoid lifting heavyweight during different chest exercises. Because if you are new it may damage your body muscle so, make sure to lift only about 10-20 pounds at the start.

Total gym chest workout for beginners

You can also create your chest workout routines on week basis. If you are completely new to the gym then you can do a chest workout three times a week which returns to make your body feel strong.

If you don’t know which chest workout would be better for newbies, we would definitely suggest some best chest workouts for beginners to follow in the total gym.

The first step to a successful workout is preparation. In order for your body and mind to be at their best when you start lifting, it’s important that you take the time before getting started on some light stretches and exercises.

In order to get the blood flowing through those powerhouse muscles. This will also reduce any soreness after or during your workouts because warming up beforehand reduces muscle power by more than half.

Types of chest workouts

There are a few types in our chest muscle for each part there is some specific workout to target that specific chest muscle.

Upper Chest

Mid Chest

Lower Chest

The above are the three-chest type but for beginners, we don’t recommend taking these chest parts seriously now. You will be confused whether your chest is targeted by our workout or not in the start we recommend performing Push-Ups to warm up your body then there are some chest exercises that will definitely target your whole chest muscle.

The most important part of a workout routine is the warm-up, which can be done with dynamic stretches that hit every muscle in your body.

This will prepare you for lifting weights and get them primed to work when they’re needed. Perform some light exercises or go through moves from your actual routine so that all muscles are warmed up before adding weight.

Bench Press workout

Bench Press Workout for Beginners
Bench Press Workout for Beginners

First, before you get underneath the bar you need to make sure that your chest and triceps are strong enough so they can handle 10 or 20 kg of weight. The Olympic barbell is used in most gyms as the standard for bench pressing; it weighs exactly 40 pounds (20 kilograms). If this doesn’t sound like a lot then maybe you should start with press-ups first.

Doing a press-up is one of the most basic, yet challenging exercises. It can be completed in many ways but it makes for an excellent workout if done properly and with intensity.

When you do this exercise make sure to keep your core tight so that your back does not arch excessively or sag at any point during the movement.

Bench Press can also be done on Chest Press Machine with a rod already attached to it. This type of machine is perfect for new athletes to learn the perfect technique of weight lifting and avoid excessive weight load damage which may be faced if exercise is done without a fixed chest machine.

Keep your neck neutral by looking down as far as possible while being careful not to compress through on top of yourself (yes there are some people who actually try this).

Finally, don’t forget those toes together because they will help get you off the ground when pressing back from the rest position.

You can perform 3 sets with 6-8-12 reps for each set according to your stamina.

Here are some basic tips to perform a perfect bench press workout:

  • First, lie on any straight bench available.
  • Now grip the bar hard just like your hands are just wider than shoulder apart.
  • Breathe in and focus hard on an object above you like the ceiling so that every push up is done at exactly 90 degrees away from when it started
  • Bring the rod slowly toward your chest without moving your hands from the bar.

There are a lot of things that you can do to prevent injuries like rotator cuff tears, but most people don’t know they need it until the injury is already there.

Listen up and get your ego in check so don’t lift heavy and learn the perfect method to lift the weight. Because prevention work way better than cure.

Press up workout for beginners in the total gym

Press up workout in total gym
Press up workout in the total gym

Press-ups are the most popular bodyweight exercise in the world because they can be done anywhere without any equipment with the only bodyweight does not require a total gym. They also work your chest, core, triceps, and shoulders if you do them right.

There is a huge number of variations to keep things interesting that will improve shoulder stability and mobility while burning fat for a more defined torso. Press-up can help in total muscle workout with only bodyweight training.

Proper Steps to perform Press-up

  • How to Place your hands shoulder-width apart with arms straight and so your shoulders, elbows, and wrists line up.
  • Worked your muscles without putting too much stress on your joints by aligning all of your arm’s joints.
  • Your fingers should be slightly splayed and facing forward, and your hands and forearms should make a straight angle.
  • Maintaining a solid wrist position aligns your arm joints, reducing joint stress and creating the most stable set-up.
  • Keep your elbows tucked in to your sides as you drop your chest to the floor when performing press-ups.
  • During press-ups, It’s simpler to spread your feet apart, and it’s difficult to bring them together.
  • The more muscle fibers you stimulate, the deeper you can go. Slow down the reps to make them more difficult.

Incline Bench Press

The incline bench press exercise has many benefits for your body. It is recommended that you do this exercise at least three times a week to maximize the potential for fat loss in any total gym exercises and increase muscle strength. The bellow section of the article will outline the steps to perform an incline bench press, as well as some of its benefits.

The incline bench press strengthens chest muscles including the pectoralis major and minor, anterior deltoids, triceps brachii, and trapezius. The exercise also helps with stability in the shoulders due to pushing against gravity while lying at a 45-degree angle.

Incline pressing can help you lose weight because it increases metabolism through burning calories during workout sessions which leads to more weight loss over time than flat presses do. You can also perform this exercise with a chest machine in different gyms if available.

If you’re someone who’s looking to get a really good upper body workout but can’t perform the bench press because of your weight, this post is for you. The incline bench press is an excellent exercise that will help develop chest and shoulder muscles. Here are some step-by-step instructions on how to do it.

How to do perfect Incline Bench Press

  • Lay down on an incline bench with your feet flat on the ground and use both hands to grasp a barbell with a pronated grip (palms facing away from you) at arm’s length in front of your chest
  • Pull the bar into your chest by flexing at the elbows until they point up
  • Slowly lower the bar back down
  • Perform a minimum of 6-8 repetitions

Incline Dumbell Press

incline bench press
incline bench press

Incline Dumbbell Press is a type of dumbbell press where the setup and execution are similar to an incline bench press. Incline dumbbell presses can be performed with either one or two hands on each end of the handle, but most people find it easier to use both hands.

It’s also possible for someone who has shoulder issues or other limitations that preclude them from using their arms in this exercise to perform it sitting upright at a desk instead.

Benefits of incline dumbbell press

The benefits of incline dumbbell pressing include increased chest development, improved posture, and strengthening rotator cuffs muscles which support the shoulders and help prevent injury.

It also works your core as you need stability to maintain balance while performing this exercise. Additionally, you can also perform this exercise with a rod.

The perfect method to do Incline Dumbbell Press

Incline Dumbbell Presses are a great way to sculpt and tone your chest muscles. For this exercise, you’ll need two dumbbells, an incline bench (or something sturdy like the back of a couch), and some space in front of you.

First, lie on an incline bench with your feet flat on the floor about shoulder-width apart for balance. Hold one dumbbell in each hand at arm’s length overhead with palms facing forward.

Slowly lower both weights towards the outside edges of your shoulders as far as possible without touching them to keep tension on the chest muscle throughout the exercise.

Push up just enough so that they come together again at arm’s length overhead before lowering down once more to complete 1 rep.

Now you can perform six to eight reps at the start you can also gradually increase reps, don’t forget to use minimal weight if you are a beginner or you will face muscle injury.

Should beginners take care of diet during workout days

No, it’s not necessary for a new bodybuilder in building or any athlete to blindly follow the diet in starting days you can eat any eating until your body is in complete form means your body does not feel pain after a workout but it can only pump than you can start a diet to reduce your body fat percentage.

 How to avoid Chest pain if you are new to the gym

chest pain
Total Gym Chest Workout  | chest pain

If you are new to the gym the first mistake every newbie do is performing excessive workouts during his first week of total gym chest workout which will in return give pain to your chest the pumped parts of your body.

Is it necessary to perform 12 reps in a set?

No, reps basically depend on your body stamina if you are a newbie to the gym then you can perform 6-8 reps and as many sets according to your stamina and also use 10-20 pounds of weight to do in proper form and create perfect body shape with proper exercise in the overall total gym.

1 thought on “Total Gym Chest Workout Routine For Beginners In 2022”

Leave a Comment