DECLINED PUSH-UPS FOR CHEST

DECLINED PUSH UPS

     PRIMARY TARGET: CHEST

          OTHER MUSCLES : SHOULDERS,TRICEPS

1.   Kneel on floor with bench or elevation behind body.

2.   Keep your feet together on the elevation bench and palms are on the floor, at shoulder width apart.

3.   Now, pull your torso up by using the strength of your arms and front face of your feet/legs.(as shown above)

4.   Slowly, lower your torso downward until your chest almost touches the floor as you inhale.

5.     Feel the stretching in your shoulder and chest muscles and Pause for a second in this position.

6.   Pull-up your upper body back to the starting position, as you exhales.

7.   Repeat as many times as recommended.

       TIPS:

Ø Don’t rest your torso on the floor during reps.

Ø To make this work out more effective for different muscles of chest, just decrease/increase the distance between your hands or decrease/increase elevation of the bench.

Ø Changing the distance, help you to target different chest muscles, a little differently with every single centimeter variation.

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

Ø Keep your body straight like a plank during the exercise.

Ø For the sake of variation, you can do this exercise in flat and inclined (with or without load on back) manner of your torso.

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

BEHIND SHOULDER BARBELL PRESS

BEHIND SHOULDER PRESS

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :  TRICEPS

1.   Hold  the barbell with slightly wider than your shoulder width.

2.   Position the barbell behind your neck slowly as you inhale.

3.   Push the barbell upward until your arms are fully extended as you exhale.

4.   Return back the bar behind your neck.

5.   Repeat as many times as recommended.

TIPS:

Ø Don’t overload the barbell without any one near to help,as it may be dangerous.

Ø Take help if required, instead of taking risk.

Ø Set barbell on forward rack slightly below shoulder height so bar may be more easily mounted and racked.

Ø This exercise can be performed either by sitting or standing.

Ø Don’t  rest the bar behind the neck, during downward movement of bar.

BEST CHEST WORKOUTS

     15 BEST CHEST WORKOUTS

1.    BARBELL FLAT BENCH PRESS

2.    INCLINED BARBELL BENCH PRESS

3.    DECLINED BARBELL BENCH PRESS

4.    DUMBELL FLAT BENCH PRESS

5.    DUMBELL INCLINED BENCH  PRESS

6.    DUMBELL DECLINED BENCH PRESS

7.    FLAT DUMBELL FLY

8.    INCLINED DUMBELL FLY

9.     BODY WEIGHT PUSH UPS

10.         LOADED BACK PUSH UPS

11.         DECLINED PUSH UPS

12.         PUSH UPS CHAIR WIDTH

13.         CHEST DIPS

14.         PEC DECK

15.         CHAIN CROSS-OVER

GET THAT FULL CHEST INSIGHT……

@ CHEST ANATOMY

12  QUALITIES YOUR GYM MUST HAVE……

1. GYM ENVIRONMENT

Your Gym must have proper ventilation system i.e. the ceiling fans and exhaust fans etc. as we know while exercising our body release carbon dioxide and is in demand of fresh oxygen for better growth of our body cells, so if there is proper ventilation available you won’t feel much tiredness till the end of your workout and all the time you will feel energetic.

2. GYM EQUIPMENTS

Equipments of the gym must be in the good condition and there must be a proper maintenance of these equipments, time to time in order to avoid GYM –ACCIDENTS, which is majorly happen due to ignorance of gym maintenance by the owner of the gym.

3. GYM LOCATION

It should be at walkable distance, not so far that you have to make a drive of 15 to 30 minutes to reach, so that you can follow a consistency and do handwork there before any further tiredness on regular basis and therefore, distance of gym does matter. If gym is near to your home, you can go easily and do your exercise. Everyone is busy these days and is facing shortage of time. So, if your gym is far away, you may not regularly get time out of your busy schedule to perform exercise and this way, your exercise starts suffering.

4. GYM TRAINER

This is one of the most important things (especially for beginners).Your coach should have the following qualities

Ø Coach should be of jolly and good nature

Ø He should boost up your confidence level every time.

Ø Easily approachable

Ø Physically active, smart and should have well maintained muscles.

Ø It’s rare but if your trainer is ideal for you then it is best.

Ø Keep on walking in the gym

Ø Eager to give instructions

Ø Should act as full package of fitness guide

Ø Concepts on fitness, nutrition and bodybuilding should be sound

5. QUANTITY OF EQUIPMENTS

There must be a good no’s of raw weights, machines and other gym equipments like bench press ,squat etc. and their arrangements should be present such that no one have to wait for his/her turn. Weights should be racked properly to save time to find the weights of your requirements.

6. POWER LIFTING SECTION

There must be heavy weights present in the gym so that guys those who have interest in power lifting can also join the same gym, who can become good source of motivation for you.

7. NUMBER OF TRAINERS

There must be SUFFICIENT NUMBERS OF TRAINERS in the gym ,so that no one has to wait for asking any question and everyone can be attended.

8. CHANGE ROOM

Gym must have an area known as Change room, so that you can change your clothes, wear your supporter etc. in that room without any outside interference. Change room is also beneficial after working out as you will be sweaty and changing clothes is a good option to feel fresh.

9. FOOD SHOP

One food shop must be there, within or just outside the gym which can provide energy drinks, fruit juice, protein shakes and boiled eggs etc. so that where you can have a Pre- workout shakes and energy drink of your choice within the GYM itself when you fell tired after gym.

10. INSPIRATIONAL POSTERS

GYM should have INSPIRATIONAL posters, so that you can complete your last toughest reps. An inspirational ambience and gym culture will always keep you motivating towards working harder and harder to achieve your goal.

And think “IF HE CAN, WHY NOT ME”

11. MUSIC SYSTEM

Music as said is the best stress reliever. Music will add the working out aura and Music system if available is good for gym, which will reduce your stress while training and extract you out of your office life.

12. GYM TIMINGS

 Before the selection of gym, you must have knowledge of gym opening- closing timings. And check whether there is any suitable timings for you. Gyms that are open 24 hours a day are becoming more common. Other gyms usually open early in the morning and are open until night.

TOP IMPRESSIVE PHYSIQUES

WORLD TOP IMPRESSIVE PHYSIQUES 

Serge Nubret

From the front, Serge Nubret had one of the most aesthetically pleasing physiques ever and his chest was a key factor in this assessment. The man who finished second in the 1973 Mr. Olympia lacked the pec thickness of others in our top, and yet his perfectly sculpted chest seemed to have been meticulously carved from  marble.

Franco Columbo

 Although Columbu stands only 5’5″, his pecs were not only stupendously thick, but, unlike others of his stature, they were also large from top to bottom and side to side, and they could have looked at home on 6’5″ Lou Ferrigno. Their most unique quality was the unparalleled cleft that segregated the upper region from the rest, as if the upper pecs were separate muscles (they’re not).

The two-time Mr. O (1976, ’81) attributes most of his size to barbell presses (flat and incline) and dips.

Ronnie Coleman

Two big reasons why Coleman will be trying for Sandow number nine on September 30 are his left and right pectorals. Throughout his reign atop the bodybuilding world, few challengers have been able to hang when he puffs up his pecs during side shots or when he induces a flurry of ridges by crunching out most-musculars.

Coleman goes as heavy as possible for 10-12 reps per set, and he built his chest primarily with barbell and dumbbell presses.

Markus Ruhl

The antithesis to Nubret is Germany’s Ruhl, for there’s nothing artful about Ruhl’s physique. It’s scary big and never more so than when he’s crushing most-musculars and his pecs are redolent of planets colliding.

Ruhl, who has won two IFBB pro shows, relies primarily on machine presses in his current chest training.

JAY CUTLER

While Jay Cutler has the most dominant physique on the planet in today's times, it does not go without saying that a large part of that is because of mass rather than an aesthetically pleasing physique. "The gift", on the other hand, has a near-perfect structure of huge delts, big arms, a tiny waist, and a chiseled midsection.

  

PHILL HEATH

The former D1 Basketball player has transferred his hard work and self-discipline into the sport of bodybuilding and has received plenty of accolades. In his rookie debut at the Olympia, he finished an impressive top 3 finish. If not for a stomach virus within 24 hours of the 2009 Olympia, Heath might have won it for coming in with such great conditioning and detail. Looking to rebound off of a 2010 second place finish at the incumbent-heavy Olympia, Heath is looking to take the reign from Jay Cutler to be the next multi-year winner.

Dexter Jackson

 Finally got his taste at history winning the Olympia in 2008 after finishing in the top 4 for years on end. Nicknamed "The Blade" for his razor sharp cuts, Dexter Jackson has the deepest set of abs in bodybuilding. He is the most conditioned athlete of all time in this sport, always coming in with razor sharp cuts.

Flex Wheeler

The biggest snub of all time, Kenneth "Flex" Wheeler racked up an amazing 17 professional titles yet he never won the Sandow, placing just behind the Olympia champs a total of three times. Knowledgeable bodybuilding fans consider Flex to be the best of the best not only for aesthetic purposes, but also the best there ever was. If you lined up all the pro bodybuilders from all the different eras and put them all in one room, you would be very hard pressed to not pick Flex as having the greatest body. He was everything bodybuilding represented: size and detail with very few weaknesses.

ARNOLD

Here are a multitude of ways to assess Schwarzenegger California governor, superstar actor, business magnate and seven-time Mr. O but in evaluating his chest in the first half of the ’70s, his pecs were thick, broad and proportionately developed from top to bottom.

He favored relatively high volume, low to moderate reps and free-weight basics.

CHECK OUT  WHO IS THE BEST AMONG ALL

WORLD’S STRONGEST MAN WINNERS