A Beginner Arm and Chest Workout for Men

A beginner strength training routine for the chest and arms will increase your strength and develop your upper body, especially in men. Strictly adhering to a beginner arm and chest workout will produce noticeable results if you are patient. To achieve these results, however, you must work out consistently, eat enough calories of nutritious food and get enough sleep.

  1. Bench Press

    • The bench press is an essential component to any chest workout. You should start with a flat bench press, doing three sets of 5 to 10 repetitions. Try to start with enough weight that you can press the barbell no more than 10 times. Then add no more than 5 to 10 pounds for the second and third set each and do as many repetitions as you can for each set. Once your chest is more developed, you can vary your workout by incorporating an incline bench press and a decline bench press using the same three-set structure. The incline strengthens your upper chest and the decline focuses on your lower chest.

    Dumbbell fly

    • A wonderful exercise to isolate your chest muscles is the dumbbell fly. It is a good idea to do the dumbbell fly after doing the bench press, using the same three-set structure. This further isolates and works your pectoral muscles, which will stimulate more muscle development. You can lie on a bench and use dumbbells, or use double cable machine for variation. Once you have become accustomed to this exercise, you can vary it by doing fly exercises on an incline or decline bench.

    Triceps Extension

    • The triceps are responsible for the majority of strength and size in your arms, and the triceps extension is a great exercise for this muscle group. Triceps extension can be done with a cable machine or by lying down on a bench with dumbbells. The same three-set structure of 5 to 10 repetitions should be used in this exercise as well. Be sure to start with enough weight to limit you to less than 10 repetitions in the first set and add no more than 5 to 10 pounds for each subsequent set. After your triceps are more developed, you can try different triceps exercises, like the incline triceps extension.

    Biceps Curls

    • Curls are essential to developing your biceps, which are important for both arm strength and size. There are several different kinds of curls you can add to your workout routine, but starting with a simple standing barbell curl is best. After you have developed your biceps more, you can begin to do curls with dumbbells for symmetry and preacher curls to isolate the biceps from the supportive muscles in the forearms. Remember to use the same three-set structure and progressively add weight for each set.

    Considerations

    • Although the above workout is a good starting point, you should diversify your workout as much as possible. Also remember to make time for exercising other parts of your body to make sure you develop muscle symmetry. The key to a well-developed musculature, whether your focused on strength, size or body sculpting, is to create muscle confusion by continually changing and alternating the exercises in your workout routine.