Beginner’s Barbell Chest Workout Routine

How To

• Lay your body on the bench and hold the barbell a little wider than your shoulders.
• As you feel the relaxation of the chest muscle, lower the barbell toward your chest while bending your arms.
• Feel the chest muscle and push the barbell in the vertical direction of the body.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with a weight that you can comfortably lift for 8-12 repetitions.

Position your body on the bench with your feet flat on the floor and your back pressed firmly against the bench.

Grip the barbell with your hands slightly wider than shoulder-width apart, palms facing forward.

Lower the barbell slowly and controlled towards your chest, keeping your elbows at a 45-degree angle.

Push the barbell back up to the starting position, fully extending your arms without locking your elbows.

Engage your core and maintain a stable body position throughout the exercise.

How To

• Lie on the floor with your arms next to your chest.
• Raise your elbows with strength on your abs and glutes.
• Slowly bend your elbows and return to the position in step 2.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with your hands slightly wider than shoulder-width apart.

Keep your core engaged and your body in a straight line from head to toe.

Lower your body down by bending your elbows, keeping them close to your sides.

Push through your palms to straighten your arms and return to the starting position.

Focus on maintaining proper form and avoid sagging or arching your back.

Start with a modified push-up on your knees if you’re unable to perform a full push-up yet.

How To

• In the normal push-up position, set the feet slightly wide apart and raise your hips.
• Bend your arms and push your upper body forward. Move it closer to the ground in the order of chin, chest, and abs.
• While maintaining the tension of the abs and glutes, raise the upper body.
• Push your arms back and return to the position in step 1.

sets: 3 sets
reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start in a downward dog position with your hands and feet on the ground, forming an inverted V shape.

Lower your upper body towards the ground by bending your elbows, while keeping your hips high and your heels on the ground.

As you lower your body, shift your weight forward and bring your chest towards the ground, while keeping your elbows close to your body.

Push your upper body back up by straightening your arms, while keeping your hips high and your heels on the ground.

Engage your core muscles throughout the exercise to maintain stability and control.

Start with a few repetitions and gradually increase the number as you get stronger and more comfortable with the exercise.

How To

• Set the dip bar slightly wider than the shoulders
• Climb onto the dip bar so that the wrist does not band
• Incline forward your upper body
• Lower your body by bending your arms until your elbows are about 90 degrees
• While maintaining the balance of the upper body, push the dips to get back to the position in step 1

Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 CHAT GPT 코치의 의견을 들어볼까요?

Start with a proper warm-up to prepare your muscles for the exercise.

Keep your core engaged and maintain a straight body position throughout the movement.

Start with assisted dips using a resistance band or a dip machine if you are unable to perform full bodyweight dips.

Focus on controlled and slow movements to avoid any jerking or swinging motions.

Gradually increase the depth of your dips as you gain strength and flexibility.

Listen to your body and take breaks if you feel any pain or discomfort during the exercise.

How To

• Open your arms a little wider than the push-up position.
• Put your body weight on one arm and go down.
• Return to position in step 1 while maintaining tension in the chest.
• Go down and putting weight on the other arm.
• Repeat step 3 and 4.

Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start in a push-up position with your hands wider than shoulder-width apart.

Place one hand slightly forward and the other hand slightly back, creating a diagonal line with your body.

Lower your body down towards the hand that is further back, keeping your elbows tucked in.

Push back up to the starting position and repeat on the other side.

Engage your core throughout the exercise to maintain stability.

Start with a modified version of the exercise by performing it on your knees if needed.

How To

• Lie on the floor with your arms next to your chest.
• Raise your elbows with strength on your abs and glutes.
• Slowly bend your elbows and return to the position in step 2.

Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec

🤖 Let’s see what the CHAT GPT coach has to say!

Start with your hands slightly wider than shoulder-width apart.

Keep your core engaged and your body in a straight line from head to toe.

Lower your body down by bending your elbows, keeping them close to your sides.

Push through your palms to straighten your arms and return to the starting position.

Focus on maintaining proper form and avoid sagging or arching your back.

Start with a modified push-up on your knees if you’re unable to perform a full push-up yet.