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.

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.

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.

FRONT RAISE FOR SHOULDERS WITH WEIGHT PLATE

FRONT RAISE WITH PLATE

 PRIMARY TARGET: SHOULDER MUSCLES

OTHER MUSCLES : 

TRAPS,BICEPS,FOREARM,CHEST

   

1.   Grasp a weight plate with both hands firmly and keep your back straight.

2.   Hold the plate in front of thighs

3.   Both hands positioned at the 3 and 9 o'clock.

4.   Keep arms slightly flexed, your palms are facing each other and let elbows point to sides.

5.   Slowly raise the plate as you exhale until it is a little above shoulder level.

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

7.   Lower the plate 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 done by using dumbbells, barbells, cables or exercise bands to perform this movement.

Ø Your arms must remain in the same position throughout the exercise.

Ø  While doing this exercise don’t swing the plate or bend at the elbows.

Ø Your torso should remain stationary throughout the exercise.

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