Build Chest Muscles at the gym – Having strong chest muscles is all men desire. Having a stocky and muscular body is the pride of most men. Large chest muscles are believed to support a person’s appearance. So, how do you build chest muscles?

There are several ways to build effective chest muscles. One of them was with push-ups, planks, and exercises using dumbbells. It can do a number of these movements independently at home. You only need to prepare a pair of dumbbells weighing 3-5 kilograms, a pull-up bar, and a dip bar. Here are some moves that it can do:

Build Chest Muscles at the gym

1. Plank

Plank is the most basic movement. You can start from the forearm plank or full plank. Not only building the chest muscles, but the training can also train the arm and back muscles. You can start the plank for 30-60 seconds for ten sets.

2. Push-ups

Push-ups are movements that train the upper body muscles, such as the arm muscles, abdominal muscles, chest muscles, and back. If the plank serves to strengthen, push-ups will make you feel muscle contractions. If you are not used to it, you can start the movement with push-ups on the wall, chair, and floor. Do as much as 5, 10, to 15 repetitions.

3. Weighted Push-Ups

How to build the next chest muscle with weighted push-ups; the movement is the same as push-ups but with added weight on the back. The load aims to accelerate muscle formation. If you have more budget, it is recommended to buy a weighted jacket.

4. Rotation Push-Up

The difference between rotation push-ups and push-ups is that the hand movements are done alternatively when going up and down. Doing it can be done in a push-up position. After doing one push-up, lift one hand. Alternate with the other hand.

5. Commando Push-Up

You can do the following way to build chest muscles with commando push-ups. The movement is performed in a forearm plank position. The trick is done by lifting one hand and placing the palm parallel to the elbow. Alternate with the other hand. Hold each movement for 30-60 seconds.

6. Chest Press

How to build chest muscles is then done using dumbbells. The trick is to lie down on the mat, stretch your arms while holding dumbbells, and raise both hands towards your chest. Do it 10-15 times.

7. Chest Fly

This movement is done in reverse from the chest press. The trick starts with both arms aligned with the shoulders. Then, slowly spread your arms in a flying motion. This movement can be done while lying on the mat or standing with your body bent.

Those are some effective movements in building chest muscles. Doing several exercises to build chest muscles does not always have to be done in the fitness centre. If some of these movements are done regularly at home, it is proven to develop muscle mass in the chest significantly.

Article 7 Simple and Effective Ways to Build Chest Muscles at the gym first show on Sumberita.com.

You don’t need to worry about those just starting to fit in the gym because you are a beginner gym workout female who will start the training session with light intensity.

Only then will you gradually increase the power when your body can adapt.

Beginner gym workout females should include cardio exercises to burn calories and develop a cardiorespiratory system and strength training to build muscle and bone density.

In addition, you should also regularly do static stretching to improve and maintain body flexibility.

The following further explains fitness training in the gym for female beginners.

Exercise portion for beginner

Beginner gym workout females must schedule the quantity of their workout. You should do three cardio exercises and two strength-training sessions in a week.

Schedule cardio on Mondays, Wednesdays, and Fridays, and strength training on Tuesdays and Thursdays. This schedule can give your muscles time to rest and recuperate between sessions.

At the end of each weekly workout, try to spend about 10 to 15 minutes on a regular static stretching exercise.

Cardio workout

If you do cardio at the gym, you can choose various cardio exercises that suit you or you like. The average gym has a treadmill, elliptical machine, stationary bike, and stair climbers to rowers.

Each cardio machine allows you to start your cardio workout at a lower intensity.

Beginner workout female over 40 years of age naturally has experienced a natural decrease in bone density due to hormonal changes.

Combining exercises involving the legs such as a treadmill, elliptical machine, and stair climbers is better.

Start with 15 minutes of exercise and gradually increase this duration as your cardiorespiratory system develops.

Strength training

Although females naturally have lower levels of the muscle-building hormone, strength training or strength sessions are beneficial because they can effectively increase lean muscle.

In addition, it can accelerate the rate of metabolism, form a healthy body composition, and build strong bone density.

You can start this strength training by doing chest presses, shoulder presses, leg presses, leg extensions, back rows, to crunches.

Perform with eight counts per set and practice up to 12 repetitions in each exercise.

Flexibility training

Beginner gym workout female when doing this type of exercise will significantly impact body flexibility, for example, reducing muscle tension and improving body posture, ultimately reducing the risk of injury.

Stretching at the end of each training session is ideal because the muscles are warm. Static stretching makes your muscles lengthen and holds the position for 15 to 30 seconds.

Bench press

For beginner gym workout females, this exercise is recommended for females just starting to exercise. The tools needed are not complicated. You only need dumbbells or barbells to do bench press exercises.

This exercise helps train the upper body. And in the bench press exercise, the muscles in the arms and chest will work optimally.

Squat workout

Squats are a must-do exercise for beginner females in fitness to build good leg and buttocks muscles.

This exercise included squatting back and returning to a sitting position. Do this for 3-4 sets, each group consisting of 8-12 repetitions.

Deadlift

The last gym fitness exercise for the beginner gym workout female is the deadlift. This exercise helps strengthen the muscles in the core and back waist area. The deadlift can burn fat around the stomach.

Deadlifts are a bit difficult to do and involve a lot of muscles in the abdominal area.

Those females who do deadlift exercises use a belt around the stomach. And because the deadlift is a relatively strenuous and challenging exercise, you can only do this exercise at most twice a week.

So, those are what gym workout beginners females should pay attention to.

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