Chest (exercises)
Push upsThere are many exercises for chest development and gaining muscles. And push up is one of thoes which anyone can perform without using any weights. It's the best to perform this exercise after hitting the gym. A trick to build your chest, is to perform this exercise in between your sets. It will depend on your fitness level that how many you can do. And pushups can also be performed using different techniques to get more results. It can be performed to build chest muscles, triceps muscles, and your abs muscles as well. This is the best exercise which is one of the greatest of all to build chest muscles indeed.
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Bench press (Barbell)Bench press is the most favourite chest exercise of many people. It can be done with a barbell as well as dumbbells in both hands.
Use a comfortable weight in starting. Lie on your back on a flat bench and grasp the bar with a little wider than shoulders. Make sure your thumbs are around the barbell. Now Breath in and then slowly lower the weight until the barbell touches your chest in the middle and then push the barbell with full force upwards, while you’re breathing out slowly. But Remember, don't bounce the weight off your chest. You should be in full control of the barbell at all times. It can also be performed using a pair of dumbbells. |
Incline bench press (Barbell)To perform this exercise you lie down on an Incline bench and hold the bar with a little wider than shoulders. Now lift the bar from the rack and hold it straight over you and your arms are locked. It's your starting position.
Now breath in and lower the barbell slowly to your upper chest area. After a little pause of about 2 seconds push the bar back to upwards using your chest muscles. Squeeze your chest hard and your arms should be locked at the cotracted position. After a pause of almost 2 seconds come back to your upper chest again with the barbell. Incline bench press can also be performed with many other angles as well. |
Incline flyLie on an incline bench with dumbbell in both hands. Palms facing each other. Now lift the dumbbells at the same time so you can hold them both in front of you at your shoulder width. Raise the dumbbells upwards like you’re pressing them. You stop here slightly bend your arms and lock. As it’s your starting position now. Now lower your both arms at both sides in a wide arc until you feel the stretch on your chest while breathing in. Now return your arms back to the starting position by squeezing your chest muscles, while breathing out. Make the same arc of motion which you made to lower the dumbbells. After reaching the starting position, hold the dumbbells for a second. And repeat that again.
Note: It can also be perform on a flat bench with dumbbells. |
PulloverTake a flat bench. Grasp a dumbbell with your both hands and hold it stratight over your chest. From here you will start now. Keeping your arms locked in slightly in bent arm position lower the weight slowly behind your head by making an arc angle while breathing in until you feel stretch in your chest muscles.
With full concentration now bring the dumbbell back to the starting position by making an arc position and pushing your breath out while you perfrom this position. Hold the dumbbell for almost 2 seconds and then repeat the motion. |