BEGINNERS CHEST WORKOUT WITH BARBELL
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The aim of this workout is for beginners to get accustomed to performing a simple selection of chest exercises.
The weight you choose should enable you to perform the desired
amount of reps for each set, without losing good technique in the final
few reps.
If you are able to perform the exercises with ease, you should
aim to either increase the weight or perform a few more reps 3 - 5
maximum, in order to achieve the full benefits. Members are able to click on each image for a full exercise description!
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Date
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Time
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NORMAL BENCH
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WIDE GRIP BENCH
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INCLINE NEIDER PRESS
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2 Sets of 10 - 12 lifts with 30 - 45 seconds rest between sets.
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2 Sets of 8 - 12 lifts keeping your hands wide apart.
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2 Sets of 8 - 12 reps - extend arms out slightly forward.
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CLOSE GRIP PRESS
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INCLINE BENCH PRESS
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REVERSE GRIP PRESS
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8 - 12 Slow lifts with hands close together.
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8 - 12 lifts keeping good technique - keep arms inline with shoulders.
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1 Set of 10 - 12 lifts - keep palms facing backwards. |
  Aim to work through all 6 exercises - however if you feel tired or sore, work for the first 2 - 4 only.
Before each new exercise, and at the end of your session, stretch your chect muscles.
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