Your primary goals when you first begin chest workout
should be to get your chest muscle into shape for more intense workouts and to
learn how to do each chest exercise correctly and under full control.
Start with very light weights and higher reps that allow you to get the
feel of the chest muscle movement before tackling heavier poundages.
Pyramid your chest training by increasing the weight on successive sets.
Rank beginner's may want to start with a Smith machine bench press,
which controls the direction of the barbell, before doing a regular
bench press for your chest workout.
EXERCISE
SETS*
REPS
Chest Bench Press
4
8-12
Chest Pec Deck
3
15
* Does not include warm-up sets with light weights and high
reps.