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.

PUSH-UPS (CHAIR WIDTH) FOR CHEST

CHAIR WIDTH PUSH UPS

      PRIMARY TARGET : CHEST

        OTHER MUSCLES  : SHOULDERS,TRICEPS

1.   Take a chair or a firm steel frame (as shown above) which is strong enough to hold your body weight.

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

3.   With your hands on the frame, go as deep towards the floor as you can, while inhaling. This is very effective for your front deltoid.

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

5.   Now, pull your torso up by using the strength of your arms and toes, as you exhale.

6.   Repeat as many times as recommended.
  

TIPS:

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 chair.

Ø Changing the distance between your hands, 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 For the sake of variation, you can do this exercise by loading your back.

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

PUSH-UPS (BODY WEIGHT) FOR CHEST

BODY WEIGHT PUSH UPS

     PRIMARY TARGET: CHEST(MAJOR PEC)

       OTHER MUSCLES : SHOULDERS(ANTERIOR),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, pull your torso up with the help of your arms and toes strength.

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 exhale.

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 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 This exercise can also be performed with loading the heavy plates on your back.

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.

DUMBELL FLY (INCLINED) FOR CHEST

INCLINED DUMBELL FLY

     PRIMARY TARGET: CHEST

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Sit down on an inclined bench with dumbbells 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 inclined 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 until your palms are facing the ceiling, 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, following the same arc, 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 To make this work out more effective for different muscles of chest, adjust different inclination angles of the inclined bench.

Ø  Changing the inclination angles, help you to target different chest muscles, a little differently with every single degree change.

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.

SINGLE ARM LATERAL RAISE FOR SHOULDERS

SINGLE ARM LATERAL RAISE

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : CHEST

   

1.   Pick dumbell by one hand and hold it firmly.

2.   Keep your back straight.

3.   Position dumbell in side of thigh of same hand and keep your elbow slightly bent.

4.   Raise dumbbell with one hand.

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

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

7.   Slowly come down back to the starting position as you inhale.

8.   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 alternative up-down movements  must be slow or medium.

Ø Keep your abs contracted throughout the movement.

Ø Lead with the elbow rather than the hand or wrist.