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Chest Exercises For Beginning Bodybuilders

 The chest area is one of the easiest muscle groups for beginning bodybuilders to strengthen and develop. It consists of a large muscle (pectoralis major) on either side of the breastbone and a smaller muscle (pectoralis minor) below. The pecs are relatively easy to develop in the early stages simply because they can be trained intensively, although care must be taken to work them from different angles to ensure full development.

For beginners, three safe but effective exercises are recommended:

1. Incline Dumbbell Press – 3 sets of 10-15 reps. When you feel comfortable with the mechanics involved in this exercise, you can move on to using a barbell instead, remembering to maintain proper form.

2. Incline Dumbbell Flyes - 3 sets of 10-15 reps. Done correctly, this exercise is good for the inner and outer pecs.

3. Push-ups – 3 sets of 10-15 reps. Keep your body straight from head to knees and lower your body until your arms form a right angle. Done correctly, the old-fashioned push-up still provides benefits to the chest muscles.

As with all exercises, you must take care to program specific body parts. To start, you should incorporate your chest exercises into a program similar to the one suggested below:

Day 1: Biceps, Back, Abdominals

Day 2: Hamstrings, Shoulders, Abs

Day 3: Quads, Forearms, Calves

Day 4: Triceps, Chest, Abs

For the first two weeks, complete one set, then add one set each week up to a maximum of three. After three months, you'll be ready to move on to more intensive intermediate-level exercises.