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Top 10 Exercise For Built a Better Chest

Top 10 Exercise For Built a Better Chest: 



1: Chest Dips. 
2: Flat Bench Dumbbell Press. 
3: Dumbbell Fly. 
4: Incline Dumbbell Press. 
5: Push-up.
6: Barble Incline Bench Press. 
7: The Landmine Chest Press. 
8: Cable Crossover.
9: Incline Push-up.
10: Decline Dumbbell Press. 

Why we train our chest
 There is a question in our mind which usually come up is how often we should work our chest muscles. There is no doubt that chest workout is one of the most important workouts for most of the people. Most of tgem desire to build a bigger chest.

                     So, here I am going to tell you the 10 most effective exercises for chest,which helps you to build a bigger chest. Bigger chest helps you to look smart. It also helps you to improve your personality.

                   Before starting your workout we should do something that I told you. Do not workout before warm up because it prevent an injury in your chest muscles. Before starting we should stretch our muscles with light weight dumbbells or do running untill your body warm up. After warm up your body you can do your workout. It do not prevent any type of injury. After warm up your chest is pump properly according to your workout. You should do your chest work out twice in a week, it gives you a better definition of your chest or your chest get a better shape.

                                                                                

NOTE:-

Warm up is very important if you want to avoid any injury.
As every one says before any type exercise or game we need to warm up our body. This is right it is very important to warm up because if we start any exercise without warm up over body then the case of injury increase. Because our body prepare slowly according to conditions. When we start gym without warm up then the possibility of injury increase. 

In warm up normally low-level exercises are there. In warm up we need to do stretching our body. Warm up is for increasing the temperature and ability to stretch muscles so that our body prepare for high level exercises.

Some warm up exercises are:
1. Jogging/Cycling.
2. Soft tissue work on a foam roller.
3. Dynamic Stretching.
4.Push ups.



1: Chest Dips:- 

1: This exercise is done with the help of two parallel bars, at the height of your shoulders and these bars are apart from each other.
2: Hold the bars comfortable with your both hands.
3: Then lift your legs up and make slightly inclination forward.
4: Start going down slowely towards the ground direction.
5: Go downward untill you feel stretch in your chest.
6: Pause your hands for few seconds and then press up your body to get starting position.

Sets:- 3-4
Reps:- 8-10
Rest:- 60-90 seconds

2: Flat Bench Dumbbell Press:-

                                   

1: Lie on a flat bench. Hold two dumbbell in your both hands, keep your hands perpendicular to your chest.
2: Take a breathe in and start taking the the dumbbell downside parallel.
3: Pause the weight at the bottom for few seconds.
4: Then breathe out and start pushing the weight upside, keep your hands parallel.
5: Increase your dumbbell weight after completing a set.
6: Avoid this exercise if you have pain in your shoulder because it may prevent any injury.

Sets:- 4-6
Reps:- 8-12
Rest:- 60-90 seconds

3: Dumbbell Fly:-


1: Lie on a bench. Hold two dumbbell in your both hand, keep your hand perpendicular to your chest.
2: Take a breathe in and start lowering down the dumbbell away from your chest.
3: Give an extra stress to your chest when your hands are at downward position.
4: Pause your hands at the bottom for few seconds.
5: Breathe out and return your hands to the starting position.
6: Increase your dumbbell weight after completing a set.

Sets:- 4-6
Reps:- 8-12
Rest:- 60-90 seconds

4: Incline Dumbbell Press:

1: Lie on a incline bench. Hold the dumbbell in each of your hand.
2: Hold both your hands at your shoulders width.
3: Then bend your elbows away from the chest but your dumbbells are at your shoulders width.
4: Then breathe out and push the dumbbells up.
5: Hold the weight at the top for a second and take a long breathe.
6: Repeat this exercise in same process for next sets.

Sets:- 8-10
Reps:- 10-15
Rest:- 60-90 seconds.


5: Pushup:
                                 
1: Lie on a floor down and put your hands on the floor. 
2: Your hand should be 30 - 40 Cm apart from each. 
3: Take a long breathe and starting lower your self downward until your chest touches the floor. 
4: After going down, breathe out and press your body upside. 
5: Repeat this process for next sets.

Sets:- 8-12
Reps:- 10-12
Rest:- 60-90 seconds

6: Barble Incline Bench Press:

1: Load the bar according to your strength.
2: Lay on a bench amd your feet should be flat on ground.
3: Hold the bar with medium grip  cvering the rings on bar.
4: Hold the rod with weight above your chest with your arms extended.
5: Lower the bar, maintain controll and do not bounce the bar off on your chest.
6: After touching your torso with the bar extended the elbows to return the bar to the starting position.

Sets:- 6-8
Reps:- 10-12
Rest:- 60-90 seconds


7: Landmine Chest Press:-



                     This is one of the best exercise for chest. This exercise is helping you to pump your upper chest.
1: Take a empty bar and fix its one end into corner.
2: Load the bars another end with weight.
3: Grasp the outside end of the bar with both hands (you can grasp alternate grip or clasped together).
4: Put your hands in front of your chest after grasp the bar.
5: Press the bar upside (apply equal force with your both hands) and stable your body.
6: Take the bar lower to getting start position.

Sets:- 4-6
Reps:- 8-12
Rest:- 60-90 seconds

8: Cable Crossover :-



1: Stand in between the cable crossover machine. Attach D-handle both side and hold the D-handle with your both hand.
2: Take a step forward, bent your knees and make inclination forward.
3: Breathe in and start push the handles downside and touch your both hands at lower.
4: Pause for a second, breathe out and allow your hands to returned back to the start position.
5: Repeat this exercise for your further sets.

Sets:- 4-6
Reps:- 8-12
Rest:-60-90 seconds

9: Incline Push-up:-



1: Took a bench and place your hands on table for begin this exercise.
2: Put your feets on ground and put parallel.
3: Take breathe in and start lowering down your chest.
4:When your chest slightly touch the bench then pause your  body for a second.
5: Breathe out and push your body upside to get starting position.

Sets:- 8-10
Reps:- 10-15
Rest:- 60-90 seconds

10: Decline Dumbbell Bench Press:-



1: Take a bench and adjust the bench at 45 degree decline.
2: Take two dumbbell in your both hand.
3: Hold the dumbbells in upside direction perpendicular to the floor.
4: Take a breathe in and start lowering the dumbbells in downside direction.
5: Hold the dumbbells at bottom for few seconds then release your breathe out and start pushing the dumbbells in upside direction for getting the start position.
6: Repeat this exercise for next sets with increasing your dumbbells weight.

Sets:- 4-6
Reps:- 8-12
Rest:-60-90 seconds
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