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.

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.

FLAT BENCH PRESS ( DUMBELL ) FOR CHEST

DUMBELL FLAT BENCH PRESS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Sit down on a flat 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 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 are perpendicular to the bench surface and 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 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.

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.

SHRUGS WITH DUMBELLS FOR SHOULDERS

DUMBELL  SHRUGS

     PRIMARY TARGET: TRAPS

     OTHER MUSCLES : SHOULDER

   

1.   Hold the dumbells with both the hands and stand straight .

2.   In this starting position, your arms are extended, dumbells are at the middle of thighs height from the ground and palms are facing your torso.

3.   Gently roll your shoulders in the upward direction.

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

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

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

7.   Repeat as many times as recommended.

               

TIPS:

Ø Use wrist wraps for a better grip, If dumbells are quite heavy.

Ø The arms should remain extended at all times.

Ø This exercise can  also be performed with the heavy weight plate, the barbell behind the back, the barbell in front 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.

SHOULDERS UPRIGHT ROW WITH BARBELL

    

BARBELL UPRIGHT ROW

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : TRAPEZIUS,BICEPS

   

1.   Hold a bar with shoulder width or slightly narrower overhand grip and hold it firmly.

2.   The bar should be rested on the front side of your thighs with the palm of your hands facing your thighs.

3.   Pull bar to neck until the bar is nearly in line with your chin, with elbows leading, while exhaling out.

4.   The bar should be close to the body as you move it up.

5.   Allow wrists to flex as bar rises.

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

7.   Lower the bar back down slowly to the starting position.  As you inhale.

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 using an e-z bar, cables and exercise band.

Ø Be careful ,while doing this exercise, as the barbell 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.