Important Information
The chest, better known as the Pectoral Muscle connects the front wall of the chest with the bones of the upper arm and shoulders. These muscles should be worked out about twice a week, with a 2-3 day rest in-between.
- Bench Press
This can either be dumbbell bench press or regular bench press. This exercise is done lying down on a bench and pressing (pushing) weight upwards. Keeping your feet flat and back straight on the bench, put your hands on the bar at shoulder width. Bring the weight down to your chest and then straight back up.
- Inclined Bench Press
In this variation of the bench press, you incline the bench up. This helps target the upper pec more. Keeping your feet flat and back straight, grab the bar slightly wider than your shoulders, push the weight up and then lowering by bending at the elbow.
- Pec Dec Fly
In this exercise I mainly focus on the seated machine one. Adjust the seat so that the handles are at chest level and in line with shoulders. Grab the handles and then bring the two handles together, squeezing your chest when the handles touch.
- Pushup
The push-up has many variations in which you can do. A pushup uses bodyweight to perform the task, no outside machinery or weight is needed. Some pushups’ variations are wide, narrow, incline and decline to name a few.
https://youtu.be/cAwIlaeghn8?si=Bg8_Ri8VMXfgZRur
All of these workouts are great workouts to start your fitness journey. With working out results vary on many things such as but not limited to genetics, age, weight, health history, exercise habits, and most importantly personal drive.