I hit the gym ALL CHEST, no legs
— Kanye west

At The Lift Project we believe wanting the best for your body and spirit go hand in hand. Just like your spiritual journey, your physical journey doesn't happen overnight. We know there will be challenges but we are here for you along the way. We put together a Thor worthy chest workout for beginners or people just starting out in the gym. Let us know what you think and remember we're cheering you on!

3 sets, 10 reps each. If on the last set you can only do 8 that is okay.

Seated fly machine / Pec deck:

Start off light to get used to the movements and the motions so you don't hurt yourself. Push the handles together slowly in front of your chest while focusing on squeezing the chest. Return back to the starting position slowly and repeat. Increase weight as needed.

Bench press:

This can be done with a bar bell or dumbbells. Again, do 3 sets, 10 reps each. It is always a good idea for a beginner to work out with a spotter who can help assist if you run into trouble mid set. Breathe in as you bring the weights down to the lower part of your chest. Breathe out while pressing the weight up. Really focus on squeezing your chest on the way up.

Incline bench press:

This is the same exercise as the above bench press. The only difference is instead of laying flat, you are sitting in a seat that is angled 45 degrees. Once comfortable with the seating, repeat the same steps as the bench press.

Dumbbell flies:

While laying on a flat bench, grab a set of dumbbells that you are comfortable with. Lay down as if you were doing a normal bench press with the dumbbells but instead of pressing up, let your arms fall slowly to the side so your arms are parallel with the floor. Once your arms are parallel, squeeze the dumbbells back up to the starting position. This motion can take a bit of time to get used to but it is highly effective so start with a light weight. Again 3 sets of 10 reps each.

Cable cross over:

On the cable machine, set the handles up so they are about shoulder level. Grip the handles and squeeze as if you were doing a fly. Instead of squeezing towards the front of your chest, squeeze downward so your hands are parallel to your belly button. The reason for this is so you work the chest at a different angle which will promote faster muscle growth. Return back to the starting position and repeat for 3 sets, 10 reps.


Shaun Humphries (@shaun_humphries3) is one of the Core Members of The LIFT Project. He graduated from Rutgers University and is studying to teach Japanese. He loves working out, eating extreme amounts of food, and all things Japanese culture