DECLINED BENCH PRESS(DUMBELL) FOR CHEST

DUMBELL DECLINED BENCH PRESS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Sit down on an decline bench and hook up your feet under leg brace with dumbbell on each hand,resting on your thighs and palms are facing each other.

2.   Raise the dumbells  up, just on the lower chest and lie back on the declined 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 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 lower chest, while inhaling.

8.   Repeat as many times as recommended.

       TIPS:

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

Ø Motion, while lowering down the dumbells 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 barbell and exercise bands.

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.

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.

INCLINED BENCH PRESS(DUMBELL) FOR CHEST

DUMBELL INCLINED BENCH  PRESS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Sit down on an inclined 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 inclined 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 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 To make this work out more effective for different muscles of chest, adjust different inclination angles of the inclined 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 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.