DIPS EXERCISE FOR BULKY CHEST

CHEST DIPS

       PRIMARY TARGET : CHEST

         OTHER MUSCLES : SHOULDERS,TRICEPS

1.   Mount yourself on a wide dip bar (as shown).

2.   Make a firm  grip on the dip bar with both the hands.

3.   In the starting position, with your arms strength pick your body up in such a manner that your arms are fully extended and locked at the top.

4.   Now, slowly lower down your body by bending arms and allowing elbows to flare out to sides, as you inhale.

5.   Pause for a second, hold yourself deep in the maximum stretching position and squeeze your chest here.

6.   Return back to the starting position slowly as you exhale.

7.   Repeat as many times as recommended.

       TIPS:

Ø If you find it difficult,then take help from a spotter to hold your legs, during the upward movement of your torso.

Ø During the exercise, torso should be leaned forward.

Ø  Slightly bend your hips and knees during the exercise.

Ø Make a full control on your body during the exercise.

Ø For the sake of variation, you can do this exercise by using the weight belt to add up  weight plates or placing the dumbbell between your ankles.

Ø Pace, while doing the exercise must be slow or medium.

DECLINED BENCH PRESS(BARBELL) FOR CHEST

DECLINED BARBELL BENCH PRESS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Lie down on an decline bench and hook up your feet under leg brace.

2.   Lift the barbell from the rack and hold it straight over you.

3.   In this position, Your arms must be fully extended and locked.

4.      In this starting position, slowly Lower the barbell down to  the lower chest, while  inhaling.

5.   Pause for a second in this position and feel the contraction in your chest muscles.

6.   While using maximum strength from your chest muscles, push the bar back to the starting position as you exhale.

7.   Repeat as many times as recommended.

       TIPS:

Ø Before doing this exercise, must ensure a spotter person behind you(to avoid any accident).

Ø Be careful while picking and placing back the bar in the rack.

Ø Motion, while lowering down the barbell should be slow as compare to upward.

Ø To make this work out more effective for different muscles of chest, adjust different declination angles of the decline bench.

Ø Changing the declined bench angle helps you to hit the different muscles of chest a little differently with every single degree change.

Ø This exercise can also be performed with dumbells and exercise bands.

Ø Don't try to increase the pace which may lead to bounce the barbell on your chest.

Ø Make a full control on the barbell during the whole exercise.

Ø Pace, while doing the exercise must be slow or medium.

LATERAL RAISE FOR SHOULDERS

LATERAL DELTOID RAISE

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : CHEST

   

1.   Pick dumbells in both hands and keep your back straight.

2.   Hold dumbells in both hands firmly.

3.   Position dumbells in side of thighs with elbows straight or slightly bent.

4.   Raise dumbbells with   both hands.

5.   While exhaling Raise the dumbells to the Height just  above horizontal i.e. the height of your shoulders.

6.   Pause for a second in this position and slowly come down back to the starting position as you inhale.

7.   Repeat as many times as recommended .

TIPS:

Ø This exercise can be done either in sitting position or standing position. 

Ø Elbows are kept slightly bent (10° to 30° angle) throughout movement.

Ø Pace, while doing exercise  must be slow or medium.

Ø Keep your abs contracted throughout the movement.

Ø Lead with the elbows rather than the hands or wrists.