90 Minutes Beginner Chest Workout with Barbell
A 90 minutes strength workout targeting your chest using barbell equipment. 6 exercises, 30 total sets, designed for beginner lifters.
90 Minutes
Duration
30
Total Sets
3-6 reps
Rep Range
~1575
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Hold two light plates squeezed together at chest height with palms pressing inward.
- Press the plates straight out in front of you until arms are fully extended.
- Squeeze the plates together as hard as possible throughout the entire range of motion.
Set the decline to 15-30 degrees — too steep shifts work to triceps.
Form cues
- Set the decline to 15-30 degrees — too steep shifts work to triceps.
- Secure your legs under the pads to prevent sliding.
- Lower the bar to your lower chest, just below the nipple line.
Lie on the floor with the barbell in a rack or dumbbells in hand.
Form cues
- Lie on the floor with the barbell in a rack or dumbbells in hand.
- Lower the weight until your upper arms touch the floor.
- Pause briefly on the floor (dead stop) to eliminate the stretch reflex.
Retract and depress your shoulder blades — squeeze them together like you are holding a pencil between them.
Form cues
- Retract and depress your shoulder blades — squeeze them together like you are holding a pencil between them.
- Plant your feet flat on the floor and drive through your legs for a stable base.
- Lower the bar to your nipple line with elbows at roughly 45 degrees from your body.
Set the bench to 30-45 degrees for optimal upper chest activation.
Form cues
- Set the bench to 30-45 degrees for optimal upper chest activation.
- Grip the bar slightly wider than shoulder-width.
- Lower to your upper chest, just below your collarbone.
Finish strong — take the last set close to failure.
Form cues
- Anchor one end of a barbell in a landmine attachment or corner, load the other end.
- Hold the loaded end at chest height with both hands cupped around the sleeve.
- Press the bar up and forward at a roughly 45-degree angle until arms are fully extended.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
Chest Training Tips
- *Retract your shoulder blades on every pressing movement to protect your shoulders and maximize chest activation.
- *Vary your incline angle every 4-6 weeks to hit upper, mid, and lower fibers.
- *Control the eccentric (lowering) phase for at least 2 seconds to increase time under tension.
Get this chest workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum strength results.