LOADED CHEST/TORSO CRUNCHES FOR 6-PACK ABS

LOADED TORSO CRUNCH

     

PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down on the ground in such a manner that your back and hips are acting as a base and touching the ground.

2.   Bend your knees at 90 degree angle and rest your feet on a bench as shown above.

3.   Now, place a weight plate on your chest and hold it.

4.   In this starting position, contract your belly by pulling your belly button towards your spine and while pulling up your shoulder blades about 3-4 inches above the ground, as you exhale.

5.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

6.   Slowly, lower down your torso back to the starting position, as you inhale.

7.   Repeat as many times as recommended. 

  

TIPS:

Ø Don’t overload your chest, which may affect your form and concentrate primarily on your abdomen.

Ø During the exercise, keep your neck straight in a proper alignment.

Ø Make a full control on your body during the exercise.

Ø For the sake of variation, you can do this exercise with exercise ball or on a decline bench.

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

FLAT GROUND CRUNCH FOR ABS

FLAT GROUND CRUNCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down flat on the ground in such a manner that your back and hips are acting as a base and touching the ground.

2.   Now, bend your knees at 90 degree angle.

3.   In this starting position, place your hands behind your head.

4.   Now, contract your belly by pulling your belly button towards your spine and pulling up your shoulder blades about 3-4 inches above the ground, as you exhale.

5.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

6.   Slowly lower down your torso back to the starting position, as you inhale.

7.   Repeat as many times as recommended.

  

TIPS:

Ø During the exercise, keep your neck straight in a proper alignment.

Ø During the exercise, keep your back flat against the floor.

Ø Place your feet on a bench, if you have any back problem.

Ø Make a full control on your body during the exercise.

Ø For the sake of variation, you can do this exercise with weights, exercise ball or on a decline bench.

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

CHAIN CROSS OVER FOR CHEST

CHAIN CROSS-OVER

     PRIMARY TARGET : CHEST

         OTHER MUSCLES : SHOULDERS

1.   Firstly, make sure that both the pulleys are at same height above your head, according to your tallness.

2.   Secondly, make sure that both sides of the pulleys have the same load.

3.   Hold the handles of both the pulleys.

4.   In the starting position, lean your torso down ward upto some depth, With your elbows slightly bend to prevent stress at the biceps tendon.

5.   Now, with a deep inhale, extend your arms to the forward side in a wide arc until you feel a stretch on your chest.

6.   In the above position your hands are just in front of your upper chest.

7.   Pause for a second, feel the contraction in your chest and shoulder muscles.

8.   Return back via following the same wide arc, to the starting position slowly as you exhale.

9.   Repeat as many times as recommended.

       TIPS:

Ø During the whole exercise, your torso and waist should be stiff and straight.

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 holding your torso straight to height without leaning forward and stepping one foot forward.

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 (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.

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(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.

SHRUGS WITH BARBELL FOR SHOULDERS

BARBELL SHRUGS

     PRIMARY TARGET: TRAPS

      OTHER MUSCLES : SHOULDER

   

1.   Hold a barbell  with both the hands and stand straight.

2.   Your hands  on the barbell should be a little wider than shoulder width apart.

3.   In this starting position, barbell is at the middle of thighs height from the ground and palms are facing your thighs.

4.   Gently roll your shoulders in the upward direction.

5.   Raise your shoulders up as far as you can,while exhaling-out.

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

7.   Again come back to the starting position, while inhaling.

8.   Repeat as many times as recommended.

               

 TIPS:

Ø Use wrist wraps for a better grip.

Ø This exercise can  also be performed with the heavy weight plate, the barbell behind the back, dumbbells by the side and with a shrug machine.

Ø To make  this exercise  more effective for different regions of traps and deltoids, gently roll your shoulders forward, up, back, and down instead of doing just up and down movements.

Ø This exercise is found to be a big cause of back-disk problems, so try to do it under trainer’s  guidance.

Ø Keep your whole body as straight as possible during the whole exercise.

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