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Unlocking the Power of Pectorals: Chest Exercises for Beginners

Pectoral exercises, sometimes referred to as chest exercises, are vital to enhancing your physique, increasing your strength when lifting weights, and simplifying your workout routine. The muscles of the chest are composed of the pectoralis major and minor. Together, these two muscles are called the "pec." 

Along with other movements like flexion, bending, and rotation, the muscles in your chest are in charge of moving the arms up and down as well as across your body. The majority of chest exercises involve pushing the body or the arms away from the body.

What are the chest muscles?

The chest muscles, often called the "pecs," are the powerful muscles located in the front part of your upper body. Picture the area between your shoulders and just above your stomach—that's where your chest muscles reside. 

When you lift, push, or even hug someone, you're engaging your chest muscles. There are two main parts to the chest muscles: the pectoralis major and the pectoralis minor.

Pectoralis Major: This is the bigger, fan-shaped muscle that gives your chest that strong and broad look. It's responsible for the powerful pushing movements, like when you're doing a bench press or pushing open a heavy door.

Pectoralis Minor: This muscle is smaller and sits underneath the pectoralis major. It helps with stabilizing your shoulder blades and is involved in movements like pulling your shoulders forward.

When you hear about chest exercises, these are specifically designed to target and strengthen these muscles. Exercises like push-ups, bench presses, and chest flies are some famous chest examples.

Strengthening your chest muscles not only helps you with everyday tasks but also contributes to an aesthetically pleasing, well-defined upper body.

Chest Exercises for Beginners

These are some chest exercises that are perfect for beginners:

1. Push-Ups:

Equipment Needed: None (bodyweight exercise)

Reps: Aim for 2 sets of 10–12 repetitions.

How to do a push-up for beginners:

  • Start in a plank position with your hands slightly wider than shoulder-width apart.
  • Lower your body toward the floor by bending your elbows, keeping your body in a straight line.
  • Push back up to the starting position.

2. Dumbbell Chest Press:

A Man Performing A Bench Press Exercise With Two Dumbbells, Focusing On His Upper Body Strength

Equipment Needed: Pair of dumbbells

Reps: Start with 2 sets of 10–12 repetitions.

How to do a dumbbell chest press for beginners:

  • Lie on your back on a bench or mat, holding a dumbbell in each hand above your chest, palms facing forward.
  • Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
  • Push the dumbbells back up to the starting position.

3. Seated Chest Fly

Equipment Needed: Chest fly machine or cable machine with handles

Reps: Perform 2 sets of 12-15 repetitions.

How to do a seated chest fly for beginners:

  • Sit on the machine or bench, adjust the handles to chest height, and grab them with your palms facing inward.
  • Keep a slight bend in your elbows and open your arms wide, feeling a stretch in your chest.
  • Bring the handles back together in front of you, engaging your chest muscles.

4. Incline Bench Press

Equipment Needed: Incline bench and barbell or dumbbells

Reps: Start with 2 sets of 10-12 repetitions.

How to do an incline bench press for beginners: 

  • Set the incline bench to a 15-30 degree angle.
  • Lie back on the bench, holding a barbell or dumbbells above your chest, arms extended.
  • Lower the weight slowly to your chest, then push it back up to the starting position.

5. Wall Push-Ups

Equipment Needed: None (bodyweight exercise)

Reps: Aim for 2 sets of 12-15 repetitions.

How to do a wall push ups:

  • Stand facing a wall with your arms extended and palms flat against the wall at shoulder height.
  • Lean in towards the wall, bending your elbows as you bring your chest closer.
  • Push away from the wall to return to the starting position.

These exercises promote the chest muscles from a variety of angles, giving beginners a well-rounded workout. Always concentrate on keeping good form and control, then progress gradually as your strength increases.

Tips to Improve Your Chest Muscles      

To ensure you get the most out of your efforts, here are some essential tips for beginners:

Nutritional Tips for Muscle Growth

A Table Displaying A Diverse Spread Of Food Items, Such As Salmon, Nuts, And Vegetables
  1. Protein power: Make sure your diet contains a sufficient amount of protein. For the growth and repair of muscles, protein is essential. Your go-to choices may be plant-based proteins, dairy products, eggs, and lean meats.
  1. Stay hydrated: Water is essential for both the maintenance and repair of muscles. Throughout the day, sip on enough water to help your workouts and general health.
  1. Balanced diet. Even though protein is essential, don't overlook other necessary nutrients. To give your body the energy it needs, include a range of fruits, vegetables, whole grains, and healthy fats.

Importance of Consistency and Dedication

  1. Start slow. Your chest muscles will not be created in a day, just like Rome wasn't. Maintaining consistency is essential. As your strength increases, progressively increase the duration and intensity of your workouts by starting with a realistic plan.
  1. Set realistic goals: Establish realistic goals for both the short and long term. Reward yourself for little wins along your journey to maintain your motivation and commitment to the goal.

Incorporating Variety in Workouts

  1. Mix up your exercises. Add variety to your workouts by combining different exercises for the chest. Try altering the way you lift the dumbbell, performing push-ups, and using resistance bands to work your muscles in new ways.
  1. Change your rep ranges. Alternate between the higher and lower rep ranges to test your muscles differently. 


Those pectoral exercises aren't just about crafting a good-looking chest; they're about empowering your entire fitness game. Now, don't worry if you're just getting started! This blog has you covered with these quick chest workouts. Consider exercises like dumbbell chest presses and push-ups, among others. Easy enough, huh? It all comes down to mastering the fundamentals before letting your inner beast go.

Your chest is calling, and this is a search to better yourself rather than just bulk up your muscles. Have faith in the process and maintain your passion for growth. You've got this!


1. Can I build chest muscles without weights?

Absolutely! Bodyweight exercises like push-ups and dips can effectively build chest muscles.

2. What's the significance of proper form during chest exercises?

Correct form ensures effective muscle engagement, minimizes injury risk, and maximizes results.

3. How long does it take to see results from chest workouts?

Visible results vary, but with consistency, beginners can start noticing changes in 4-6 weeks.

4. Should I incorporate cardio into my chest workout routine?

While not directly targeting chest muscles, cardio can improve overall fitness, supporting your chest workout goals.

5. Is it normal to feel sore after a chest workout, especially as a beginner?

Yes, muscle soreness, known as delayed onset muscle soreness (DOMS), is common, especially for beginners. It indicates your muscles are adapting and growing.

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