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.

INCLINED BENCH PRESS(BARBELL) FOR CHEST

INCLINED BARBELL BENCH PRESS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Lie down on an inclined bench.

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 upper 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 inclination angles of the incline bench.

Ø Changing the inclined 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.

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.

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.

INCLINED DUMBELL RAISE FOR SHOULDERS

INCLINED DUMBELL SHOULDER RAISE

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :TRAPS,FOREARM,CHEST

   

1.   Rest your back on an incline bench with the incline set anywhere between 45 to 60 degrees.

2.   Hold a dumbbell on each hand firmly.

3.   Pick the dumbells and rest them on your thighs.

4.   In this starting position, your arms are extended straight and palms are facing down your thighs.

5.   Slowly raise the  dumbells as you exhale until they are little above shoulders level.

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

7.   Lower the dumbells  back down slowly to the starting position i.e. just one inch above the thighs, while inhaling.

8.   Repeat as many times as recommended .

                 

TIPS:

Ø The inclined bench angle can be changed between 30 to 60 degrees.

Ø Changing the  inclined bench angle helps you to hit the different muscle a little differently  with every single degree change.

Ø Keep your head resting down against the bench and your legs on the floor at all times.

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 done by using weight plate and barbell.

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