Chest workout for beginners – training at home

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Chest training is not only essential for building muscle, but many of the exercises that you incorporate for chest training are compound moves which will increase your chances of burning more calories.

Today’s article I will be talking about incorporating a chest workout for beginners but this can be for the intermediate and advanced weight trainers as well. The essential view behind this routine is anyone, even the beginner can incorporate this system into their training.

Incorporating this system can either be done in your own home or at the gym, so this can make things easier for you if you are not able to workout at a gym. Take today’s information in and try it out for yourself and if you see good results from it, write back to me and let me know how things go.

What type of weight-training program is this?

This program is one that incorporates compound exercises as well as performing them in tri sets. The advantage behind doing this type of training program is when you are performing compound moves, these will work more than one muscle group at a time, you can train heavier and you will burn more calories.

When performing compound exercises like this with tri sets, you are not resting between exercises, only between tri -sets for roughly a minute. The advantage behind training like this is it is increasing the intensity which will result in a better muscle pump and you will burn more calories.

How many tri-sets should you perform?

Typically, with any type of training program, you should let your experience level be the guide on how many sets that you will perform for any given muscle.

For a training program like this that involves tri-sets, I would suggest only doing one tri-set for a beginner, from between starting training up to 1 months and two tri-sets up to six months of training.

Once you have reached six months of training you would be considered an intermediate trainer. For intermediate training I would suggest between two and three tri-sets per muscle group.

For an advanced trainer would be from one year of training on up, and for an advanced trainer I would suggest between four and five tri-sets per muscle group.

How often should you do this workout?

Whether you are doing tri-sets or any other type of weight training, I would suggest training each muscle group twice a week if you are serious about adding muscle size to your frame.

If you are only going to get each muscle group in once per week, I would suggest maybe going a little higher on sets, but not so much that you are going to be over training yourself.Free weights

What are the best exercises to use?

The focus of this article is based around compound movements which work more than one muscle group at a time and will give you the advantage of lifting more weight which is great for stimulating more muscle growth.

The ideal exercises that would be best to use for standard muscle building exercises would be bench presses, inclined benches, dumbbell benches, basically any kind of pressing moves.

This program I am using

The case isn’t always that straightforward with everyone being that not everyone has access to a gym, some people train at home or maybe this is out of preference, but a lot of it basically comes down to what you have access to and what your setup is.

For example in the scenario of this training program that I am using is solely based on using a weight machine in my own home, . I have access to free weights as well but often using weight machines can make for quicker transitions between exercises when performing tri-sets or even super sets.

These exercises that I incorporate are not your standard mass building moves for chest training like the bench press, but these exercises revolve around using a weight machine which when Incorporated with tri-sets will still pack a pretty good pump for your chest and you should see pretty good results from following this type of program.

With this program that I am using is incorporating the chest press, peck-decks and cable pullovers in one tri-set, and with my experience level of training, four sets of 12 to 15 repetitions should do you pretty good for reaching a good pump.


You can use these three exercises that I am using in this scenario for your chest training program, but you don’t necessarily have to, it is a good idea to switch exercises around periodically and set up a program that is tailored to your needs.

Last month I was using different exercises than I am currently using now and more than likely I will be using a completely different set of exercises for my chest training in a month from now. You never want to stick with the same exercises all the time as this will grow monotonous to you as well as your muscles and eventually you will see very little gains.

To help with seeing consistent gains, it might be a good idea to check into using a supplementation product that will help with giving your muscles the protein they need to grow.

To check out one of my product reviews on supplementation, you can go here.button

If you have any questions or concerns, please feel free to leave a comment in the box below and I will be more than happy to get back to you as soon as possible.


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