45 minute beginner chest workout

Here's everything you need to try our 45 minute beginner chest workout. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
06/04/24
In This Workout
  • Circuit 1
  • DB Floor Press
  • Circuit 2
  • Single Arm KB Floor Press
  • Single Arm KB Bench Press
  • Circuit 3
  • KB Bench Press
  • Inchworm to Press Up

Circuit 1

Complete this round 3 times.

DB Floor Press

Complete 10 repetitions

The dumbbell floor press is an effective horizontal pressing variation, especially for beginners just getting into resistance training.

Benefits of DB Floor Press

The main benefit of the dumbbell floor press is its ability to create different types of stimulus in the horizontal pressing movement pattern.

How To Do DB Floor Press

  1. Lye on the floor with the feet securely connected to the ground.
  2. Start with the dumbbells out in front with the elbows locked.
  3. Lower the elbows towards the floor creating an arrow head with the elbows and head (this means the elbows don’t flare out but also that they don’t come too close to the body).
  4. Gently touch the elbows to the floor, but do not lose tension in the upper body and rest the elbows on the floor.
  5. Press the dumbbells back to the starting position.

Coaching Tips For DB Floor Press

Follow these cues to perform DB Floor Press correctly:

  • Touch elbows gently to the floor
  • Lock elbows at the top.

Circuit 2

Complete this round 3 times.

Single Arm KB Floor Press

Complete 8 repetitions

Coaching Tips For Single Arm KB Floor Press

Follow these cues to perform Single Arm KB Floor Press correctly:

  • Ensure you have a good grip on the KB, with the thumbs tucked under the horns
  • Lower your elbows and gentle touch them to the floor
  • Move with control.

Single Arm KB Bench Press

Complete 8 repetitions

The single arm KB bench press is a great unilateral horizontal press exercise that can be used very effectivly as a secondary in a strength training programme.

Benefits of Single Arm KB Bench Press

The main benefit of the single arm kb bench press is building strength in the pectoral muscles through working in the horizontal press movement pattern. As it is a unilateral exercise is also requires a great deal of core stabilisation, the weight of the kettlebell will try and pull you out of position and you will need to use your core musculature to stay in position. Finally, this exercise can help build more stable shoulders, especially if you’re used to working with a barbell.

How To Do Single Arm KB Bench Press

  1. Find a stable position with the arm straight and the kettlebell placed on the forearm.
  2. Lower the kettlebell so that the hand is inline with muscles of the chest.
  3. Press the weight back to the start position. Locking the elbow at the top of the rep and ensuring the kettlebell is inline with the shoulder.

Coaching Tips For Single Arm KB Bench Press

Follow these cues to perform Single Arm KB Bench Press correctly:

  • Do not let the KB pull you out of position throughout
  • Rest the head of KB on the forearm
  • Do not flare out the elbow, keep it close to the body.

Circuit 3

Complete this round 3 times.

KB Bench Press

Complete 6 repetitions

Coaching Tips For KB Bench Press

Follow these cues to perform KB Bench Press correctly:

  • Rest the head of KB on the forearm
  • Do not flare out the elbow, keep it close to the body
  • Lock the elbows at the top of each rep.

Inchworm to Press Up

Complete 4 repetitions

Coaching Tips For Inchworm to Press Up

Follow these cues to perform Inchworm to Press Up correctly:

  • Walk slowly on the hands taking small steps
  • Keep the elbows close to the body on the press up.

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This workout was made by Sean Klein

Sean Klein

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