By far this is the favorite day for most guys at the gym. Working your chest and shoulders is easy to get fired up for because they are easy to focus on and most people love to see improvement in those areas. So to help we are looking at a great size building beginner workout for these three areas which are great to do on the same day.
These beginner style workouts use compound movements and basic movements. The focus should be on technique and learning to feel the muscles as they are being used over just tossing around as much weight as possible. Good form and function combined with hard work and effort will result in those weights increasing quickly enough.
Beginner Chest, Shoulder, and Triceps Training
Make sure to do a nice 10 minute warm-up for the entire body with light cardio such as an elliptical machine to get the blood flowing. Then stretch lightly before you start lifting.
- Incline Bench Press – 5 sets of 6 to 8 repetitions – Instead of flat bench focus on building your upper chest first. Warm up to your maximum weight for the final set of repetitions.
- Flat Bench Flyes – 3 sets of 8 to 12 repetitions – Make sure to go slow and really get a good stretch on the bottom. Twist your pinkies in at the top to help with a peak contraction.
- Flat Bench Dumbbell Press – 3 sets of 6 to 8 repetitions – Form is critical on this exercise and you will need to go easy on the weight after already doing the two previous exercises.
- Dumbbell Side Lateral – 3 sets of 8 to 12 repetitions – Do not go so heavy that your body is swinging and jerking to get the weight up. Keep the knees and elbows slightly bent and lean forward a fraction. The weight should travel smoothly up and slowly down.
- Standing Barbell Shoulder Press – 4 sets of 6 to 10 repetitions – This also works your trunk when standing. Keep your head back, back straight (not arched), and knees slightly bent. Press smoothly up to lock-out then back down.
- Rear Lateral Machine Raise – 3 sets of 8 to 12 repetitions – These can be done on a chest flye machine and are great for the rear delts. Focus on squeeze the shoulders and holding the contraction with each repetition.
- Incline Lying Triceps Extension – 3 sets of 8 to 12 repetitions -Instead of doing these flat like most people use an EZ-curl bar and an incline bench at about 30 degrees. Keep your elbows tight together and push the weight up and away from your head.
- Rope Triceps Extension – 2 sets of 8 to 12 repetitions -Go nice and slow and really squeeze and hold the contraction. Try and keep the elbows tight to the body so you use more triceps and less momentum.
Beginner exercise programs are great because they are simple and quick. You can’t grow in the gym; you do that when you are resting. So get in, get out, and get on with it.