Chest in Check – A Newbie Guide to Pumping Your Pectorals

Chest in Check - A Newbie Guide to Pumping Your Pectorals

With the fitness industry on a steady uprise, we find many individuals starting to exercise and attend a gym. With that said, being associated with the health industry, the gym can be dangerous without the use of proper movements and practices. Below, we have outlined a quick guide for a newbie looking to pumping pump their pectorals.


There are several benefits associated with warming up before performing an actual weights routine. While many existing gym goers view a warm-up as a waste of time the importance of working a warm-up into your routine cannot be overstated. The benefits extend to an increase in muscle and body temperature, dilated blood vessels and an increased range of motion and mental focus, all of these contributing to an optimal workout.

A great way to approach a warm-up before pumping your pectorals is a quick 5-10 minute low-intense walk on the treadmill, or even picking up a bumper plate and performing chest press movements on a lighter weight for a high repetition count. It is important to note that performing a good warm-up will not directly optimise the quality of your workout but will reduce the likelihood of injury.


The inclusion of regular stretching into a workout routine should be a habit everyone should look to get into when trying to build muscle mass. Stretching typically falls into the warm-up phase of the workout, however, is slightly different, as it can be completed before or after a workout and is sometimes taken to the extreme in the form of yoga or pilates.

Stretching is also something that can be completed quickly and if your intention is to pump your pectorals there are a few basic stretches you can complete to ensure an optimal workout. Stretching your chest for a workout is relatively simple and can involve something as simple as performing a slow inclined/flat chest press set and letting the slow nature of the reps stretch out the muscle fibres for you. Performing two or three stretches before approaching your core workout is a great way to start.

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Compound Exercises: 

Starting with compound exercises can take your workout from good to great, and primarily involves performing exercises that use many different muscle groups. It is also wise to perform these exercises first when you have the most energy, due to the high physical demand associated with these movements.

They also tend to have an overall positive effect on increasing muscle mass and burning calories at the same time. This is because when tearing down the muscle through the movement’s contraction you are simultaneously burning calories due to the high physical demand. Effective compound exercises you can complete at the beginning of your workout include bench press, dumbbell chest press or even weighted dips.

Isolation Exercises:

Another type of exercise important in the process of building muscle is isolation exercises and unlike compound movements they require the effort from only one muscle group. The logic behind this is to completely isolate one muscle group without the stimulation of secondary muscles. It is said to be most effective to perform your isolation exercises after you have already completed your compound exercises. Standing pec fly, dumbbell flys and machine chest presses are great isolation exercises just to name a few. However, you must ensure the correct form and tempo when performing these exercising to prevent injury and ensure

As you can see, pumping your pectorals requires focus and application, however, ensuring you complete a solid warm-up that incorporates stretching with a balanced mixture of compound and isolation movements will see you getting results in no time.

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