PUSH-UPS (LOADED BACK) FOR CHEST

LOADED BACK PUSH UPS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Lie down on the floor in the face down position, your  chest and thighs are touching the floor.

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

3.   Now, with the help of spotter load your back with pre-decided number of weight plates.

4.   Now, pull your torso up with the help of your arms and toes strength.

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

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

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

8.   Repeat as many times as recommended.

9.   After the completion of total reps, unload the plates, carefully with the help of spotter.

       TIPS:

Ø Take the help of spotter, for loading and unloading of plates on your back (to avoid any accident).

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 and increase the distance between your hands.

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

Ø For the sake of variation, you can do this exercise in inclined, declined manner of your torso.

Ø Make a full control on your body 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.

FLAT BENCH PRESS (BAR) FOR CHEST

BARBELL FLAT BENCH PRESS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Lie down on a flat bench.

2.   Lift the bar from the rack and hold it straight over you with your arms perpendicular to the bench surface.

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

4.   In this starting position, slowly Lower the barbell down to middle of 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 barbell 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 Don't try to increase the pace which may lead to bounce the barbell on your chest.

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

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

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

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

CHEST MUSCLES ANATOMY

CHEST ANATOMY

Chest muscles can be divided into 3 separate parts

Ø The Pectoral Major

Ø The Pectoral Minor

Ø The Anterior Serratus

THE PECTORAL MAJOR

The Pectoralis major is a thick, fan-shaped muscle, situated at the chest (anterior) of the human body. It contributes maximum part of whole chest .Workout Targeting the Pectoral Major develops a amazing  toned up chest muscles .

Pectoralis major muscle tears are an uncommon sporting injury, most commonly seen in Power lifters, wrestlers, rugby and American football players. The injury is characterized by pain in the chest wall and loss of strength of the muscle.

AREA : The attachment of the cartilage of the sixth or seventh rib

THE PECTORAL MINOR

The Pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the Pectoralis major in the human body.It doesn’t contribute much part of the chest but for complete and good shape of chest, its training must not be neglected. You can exercise it without much additional effort because nearly every workout that engages the Pectoralis major also works the Pectoralis minor.

AREA: It arises from the upper margins and outer surfaces of the third, fourth, and fifth ribs.

THE ANTERIOR SERRATUS

The Anterior Serratus inserts along the entire anterior length of the medial border of the scapula(shoulder blades).It basically aids in the upward movement of our. The Anterior Serratus is occasionally called the "big swing muscle" or "boxer's muscle" because  it is largely responsible for the protraction of the scapula — that is, the pulling of the scapula forward and around the rib cage that occurs when someone throws a punch.

The Anterior Serratus also plays an important role in the upward rotation of the scapula, such as when lifting a weight overhead. It performs this in synchronous with the upper and lower fibers of the trapezius muscles.

  

AREA: It originates by nine or ten slips from either the first to ninth ribs or the first to eighth ribs.

 WANT BULKY CHEST......

READ FULL INFORMATION  @ 15 BEST CHEST WORKOUTS