TOP 5 CHEST EXERCISES FOR BEGINNERS
Published: 02/01/2026 | Written by: David Van Wetherill
The holidays are behind us, resolutions are settling in, and gyms are buzzing with people starting their fitness journeys. If you’re new to strength training, it’s an exciting moment – but it can also feel overwhelming. Building chest strength is one of the most rewarding first steps, boosting posture, power, and confidence. In this guide, Sports Direct ambassador David Van Wetherill shares his five go-to beginner-friendly exercises, complete with tips and lessons that helped him when he first stepped into the gym. Ready to start your fitness journey strong? This is your guide.
When I began training in the gym, I was in my teens as an aspiring professional table tennis player with hopes of one day playing in the Olympics. I don’t think you always have to be able to see the top of that mountain to take that first step, and you certainly find more of the way as you go along.
I do think it helps to have a small goal or performance target in mind, if only to keep you accountable and to ensure you approach exercises with motivation and purpose.
I remember first walking into the gym not knowing what to do with half the equipment and hoping nobody would be in there so I could figure things out without judgement or worrying if people could tell I had no idea what I was doing.
The truth? Things are always worse in imagination than they are in reality. Everyone starts somewhere. And I believe building a strong chest is one of the most rewarding starting points for upper body strength and power.
This guide collects what actually helped me when I first trained my chest: what worked, what didn’t, and the small details I wish someone had told me earlier.
WHY CHEST STRENGTH MATTERS TO ME
Strengthening your chest isn’t just about aesthetics. For me, it has become critical in reaching the top of my mountain(s). It has become the bedrock of my strength training and is critical to all the movements I am able to do in life, let alone thinking about being able to run HYROX races or complete marathons on crutches. Who would have thought back then, hey?
To put things in perspective: I’ve never actually tested or counted, but using my rough, quick maths, one marathon at a rate of circa one crutch swing-through mini push-up/dip (whatever we choose to call them) per every 1–2 metres = somewhere in the region of 21,000–42,000 repetitions. Clearly, it takes an incredible amount of muscular endurance.
Not only that, but a well-developed chest supports:
- Better Posture Weak chest muscles often cause rounded shoulders because the back compensates. Balanced push and pull training helps stabilise the shoulders and upper spine.
- Everyday Upper-Body Power I love HYROX because it is the ultimate training for life and mirrors everyday movements. Pushing open a heavy door, carrying shopping, lifting luggage – all require chest and shoulder strength. There were times when I used to dread these daily chores, but since my strength has increased, I see them as a blessing, every single day.
- Injury Prevention A strong chest creates a stable base for other exercises and can reduce strain during pushing and pulling movements.
Tips to Focus On
When you’re starting out, the priorities are simple:
- Form before weight Ego is the enemy. Perfect reps with a lighter weight build better muscle and reduce injury risk.
- Learning how your body moves Understanding your shoulder mobility, elbow angle comfort, and wrist position is essential for long-term progress.
- Building a mind–muscle connection Muscle memory and the ability to feel and engage your chest intentionally will accelerate strength and muscle gain.
- Consistency Manage your DOMS (Delayed Onset Muscle Soreness) and control your volume and intensity depending on your goals and training split. I’ve found for me that hitting a repeatable plan more than once a week often beats one intense workout followed by burnout.
TOP 5 CHEST EXERCISES FOR BEGINNERS
Below are the six most beginner-friendly chest strength builders. Each comes with variations, explanations of what makes them unique, and real-world tips from my early training experience.
A rough rule of thumb:
- Muscular endurance: lower the resistance and increase reps to 12 or more per set.
- Strength: increase the resistance and lower reps to 4–6 per set.
1. Push-ups (Regular and Knee Variations)
How to Do Them
- Hands shoulder-width apart, body in a straight line.
- Lower yourself by bending elbows to ~45°.
- Press back up while keeping your core tight.
Why They Matter
Push-ups train your entire upper body – chest, shoulders, triceps, and core – making them the most accessible and effective starting point. They also teach body control and set the foundation for future pressing movements like the bench press.
Variations
- Regression: Knee Push-ups – reduce load while learning form.
- Progression: Regular Push-ups – more challenging.
- Adde#d progression: Push-ups on fists, dynamic push-ups, or diamond push-ups (hands closer together to target triceps).
What to Keep in Mind
Don’t rush to “full” push-ups if your hips sag or elbows flare. Master knees-down form first; this will help you progress faster and safer.
2. Incline Push-ups (Hands on an Elevated Surface)
How to Do Them
- Place hands on a bench, box, or sturdy surface.
- Perform push-ups with the same form cues as floor push-ups.
Why They Work
Incline push-ups reduce how much body weight you lift, making them ideal for gradual progression. They target the lower chest and help build full strength across the whole muscle group.
Pro tips:
- Use incline push-ups to bridge the gap from knee push-ups to full push-ups.
- Incorporate variations like pike push-ups for the upper chest/shoulders to avoid imbalances.
3. Inclined Dumbbell Press
How to Do It
- Set an adjustable bench to a 30–45° incline and lie back, holding dumbbells at chest level.
- Press the dumbbells upward until your arms are fully extended.
- Lower them slowly and with control back to chest level.
Why It’s Different
The incline angle shifts emphasis to the upper chest and shoulders, helping create balanced, full-chest development while still working the triceps.
What to Keep in Mind
- Start lighter than you think – control on the way down matters more than the press up.
- Keep shoulders pinned back and down to reduce strain.
- Focus on squeezing your upper chest as you press the dumbbells together at the top.
4. Chest Flys (Dumbbells or Resistance Bands)
How to Do Them
- Dumbbells: Lie on a bench, arms slightly bent, open in a wide arc, then bring back together.
- Resistance bands: Same motion with bands anchored behind you.
Why They’re Important
Flys stretch the chest and train muscles differently from presses.
What to Keep in Mind
- Don’t go too heavy; the fly is a vulnerable movement.
- Maintain a slight elbow bend the entire time.
- Bands or cables keep resistance constant, unlike dumbbells, which lose resistance at the top of the motion.
5. Barbell Bench Press
How to Do It (Beginner Style)
- Lie on a bench with feet flat.
- Grip the bar slightly wider than shoulder-width.
- Lower to mid-chest.
- Press upward while keeping shoulders locked.
Why It’s Different
The bench press allows heavier weight than dumbbells but gives your arms less freedom. It’s powerful but requires more technique.
What to Keep in Mind
- Start with an empty bar until your form is solid.
- Learn the bar path: a slight diagonal from chest to above shoulders.
- For heavier lifts, enlist a spotter.
- Take your time – form first, always.
TIPS FOR PROPER FORM AND AVOIDING INJURY
- Warm up your shoulders – arm circles, band pull-aparts, inchworms, toe-taps, and incline/wall push-ups.
- Control the eccentric (lowering) phase – slow lowering protects shoulders and builds strength faster.
- Keep shoulder blades retracted – imagine tucking them “into your back pockets.”
- Don’t max out early – avoid training to failure until technique is solid.
- Listen to pain signals – sharp pain = stop; burning muscle fatigue = normal; joint discomfort = adjust form or lighten load.
SAMPLE BEGINNER CHEST WORKOUT PLAN
Frequency: 2–3x per week, with at least one rest day between sessions.
Workout (30–40 minutes)
- Regular Push-ups – 3 sets of 12–15
- Incline dumbbell Press – – 3 sets of 10–12
- Barbell Chest Press – 3 sets of 8–12
- Dumbbell or Band Chest Flys – 3 sets of 8–12
Rest
- 60–90 seconds between sets
- 2 minutes between exercises
Progression Plan
- Lower incline height weekly for push-ups.
- Add 1–2 reps per set before increasing weight.
- Incrementally add 1–2 kg to dumbbells every 2 weeks.
CONCLUSION: YOU’VE ALREADY STARTED – NOW STAY CONSISTENT
Every beginner feels uncertain at first. The gym is a skill like any other, and it’s important to find what works for you in terms of strength goals. Just starting is the biggest hurdle!
These days, my biggest challenge is finding the right balance between strength and endurance. The two go hand in hand, yet you can’t optimise both at the same time. But no matter what, I love the feeling of improving and bettering myself.
What really matters is showing up, practising good form, and building consistency over time with purpose. Your chest strength and confidence will grow together, week by week.
Keep going, celebrate your small wins, and enjoy seeing your progression! Even the strongest lifters in the gym were beginners once.
