Simple 3-Day Chest Exercise Routine for Beginner Gym-Goers

When you’re just starting out at the gym, chest workouts can feel overwhelming. With so many machines, dumbbells, and routines, it’s hard to know where to begin. At Crunch Fitness India, we believe in making fitness simple and accessible for everyone. Here’s a 3-day beginner-friendly chest exercise routine that builds strength, improves form, and boosts confidence.

Day 1: Machine-Focused Chest Day

  • Chest Press Machine – 3 sets of 12 reps

  • Pec Deck (Butterfly Machine) – 3 sets of 12 reps

  • Push Ups – 2 sets to failure

Machines provide guided movement, helping beginners learn correct form.

Day 2: Dumbbell-Based Routine

  • Flat Dumbbell Press – 3 sets of 10 reps

  • Incline Dumbbell Press – 3 sets of 10 reps

  • Dumbbell Flys – 3 sets of 12 reps

Dumbbells improve stability and activate supporting muscles.

Day 3: Barbell & Bodyweight Combo

  • Flat Barbell Bench Press – 3 sets of 8–10 reps

  • Incline Barbell Press – 3 sets of 8–10 reps

  • Dips (Assisted if needed) – 3 sets to failure

This routine develops strength, endurance, and muscle balance.

👉 Tip: Focus on proper breathing, maintain a controlled motion, and don’t overload the weights too soon.

Final Thought: With consistency, beginners can see progress in as little as 4–6 weeks. At Crunch Fitness India, our expert trainers guide you step by step to ensure safe and effective workouts.

Location: India

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