CHAIN CROSS OVER FOR CHEST

CHAIN CROSS-OVER

     PRIMARY TARGET : CHEST

         OTHER MUSCLES : SHOULDERS

1.   Firstly, make sure that both the pulleys are at same height above your head, according to your tallness.

2.   Secondly, make sure that both sides of the pulleys have the same load.

3.   Hold the handles of both the pulleys.

4.   In the starting position, lean your torso down ward upto some depth, With your elbows slightly bend to prevent stress at the biceps tendon.

5.   Now, with a deep inhale, extend your arms to the forward side in a wide arc until you feel a stretch on your chest.

6.   In the above position your hands are just in front of your upper chest.

7.   Pause for a second, feel the contraction in your chest and shoulder muscles.

8.   Return back via following the same wide arc, to the starting position slowly as you exhale.

9.   Repeat as many times as recommended.

       TIPS:

Ø During the whole exercise, your torso and waist should be stiff and straight.

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 holding your torso straight to height without leaning forward and stepping one foot forward.

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

PEC DECK MACHINE FOR CHEST

PEC DECK

       PRIMARY TARGET : CHEST

          OTHER MUSCLES : SHOULDERS

1.   Seat yourself on a pec deck machine.

2.   Ensure that your back is straight and taking a firm support from the machine back pad.

3.   Place your forearms on the machine hand pads, with the elbows at a 90 degree angle.

4.   In this starting position, by using your shoulder and arms strength, push the hand pads to the middle, while squeezing your elbows and forearms together slowly as you exhale.

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

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

7.   Repeat as many times as recommended.

       TIPS:

Ø During backward motion of pads ,try to stretch your chest muscles as much as you can.

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

Ø For the sake of variation, you can do this exercise by in a butterfly style.

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

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.

DUMBELL FLY (FLAT) FOR CHEST

FLAT DUMBELL FLY

     PRIMARY TARGET: CHEST

       OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Sit down on flat bench with dumbbell on each hand, resting on your thighs and palms are facing each other.

2.   Raise the dumbells up, just on the chest and lie back on the flat bench.

3.   In this starting position, your arms  are locked at a slight bend on your elbows in order to prevent stress at the biceps tendon.

4.   In this position, both the dumbells are above your chest and just about to touch each other.

5.   Now, slowly lower down your arms in a wide circular arc fashion, from both the sides while inhaling.

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

7.   Slowly, return back to the starting position, while exhaling.

8.   Repeat as many times as recommended.

       TIPS:

Ø If dumbells are very heavy, then must ensure a spotter person behind you(to avoid any accident).

Ø The exercise must be done by the movement of shoulders only.

Ø Try to follow the same arc pattern during all the reps.

Ø This exercise can also be performed with cable attachments.

Ø  For the sake of variation, you can do this exercise with palms facing forward.

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

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

FLAT BENCH PRESS ( DUMBELL ) FOR CHEST

DUMBELL FLAT BENCH PRESS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Sit down on a flat bench, with dumbells resting on your thighs and palms are facing each other.

2.   Raise  the dumbells up, just on the shoulders and lie back on the bench.

3.    During the above movement rotate your wrists forward so that the palms of your hands are facing away from you.

4.   In this starting position, using maximum strength from your chest muscles, push the dumbells up your shoulders level as you exhale.

5.   Now your arms are perpendicular to the bench surface and must be fully extended and locked.

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

7.   Now slowly lower the dumbells down to the middle of chest, while inhaling.

8.   Repeat as many times as recommended.

 TIPS:

Ø This exercise can also be performed with the palms of the hands facing each other.

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

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

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

SHOULDERS UPRIGHT ROW WITH DUMBELLS

 DUMBELLS UPRIGHT ROW

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : TRAPEZIUS,BICEPS

   

1.   Hold the dumbells in both the hands and hold them firmly.

2.   The dumbells should be rested on the front side of your thighs with the palm of your hands facing your thighs.

3.   Pull the dumbells to  your neck until they are nearly in line with your chin, with elbows leading, while exhaling out.

4.   The dumbells should be closed to the body as you move them up.

5.   Allow wrists to flex as dumbells rises.

6.   Pause for a second in this position and feel the contraction in the shoulder.

7.   Lower the dumbells back down slowly to the starting position, while inhaling.

8.   Repeat as many times as recommended .

TIPS:

Ø Lift as much weight as you can do with smooth form. As too much weight leads to a bad form.

Ø This exercise  can also be performed with single-alternate dumbbell raises or using an e-z bar, cables and exercise band.

Ø Be careful ,while doing this exercise, as the upright row is one among the big reasons for shoulders and back injuries.

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

Ø Your elbows should drive the motion. While doing this exercise.

Ø  Your elbow must always be higher than your forearm.