DIPS EXERCISE FOR BULKY CHEST

CHEST DIPS

       PRIMARY TARGET : CHEST

         OTHER MUSCLES : SHOULDERS,TRICEPS

1.   Mount yourself on a wide dip bar (as shown).

2.   Make a firm  grip on the dip bar with both the hands.

3.   In the starting position, with your arms strength pick your body up in such a manner that your arms are fully extended and locked at the top.

4.   Now, slowly lower down your body by bending arms and allowing elbows to flare out to sides, as you inhale.

5.   Pause for a second, hold yourself deep in the maximum stretching position and squeeze your chest here.

6.   Return back to the starting position slowly as you exhale.

7.   Repeat as many times as recommended.

       TIPS:

Ø If you find it difficult,then take help from a spotter to hold your legs, during the upward movement of your torso.

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 using the weight belt to add up  weight plates or placing the dumbbell between your ankles.

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.

PUSH-UPS (BODY WEIGHT) FOR CHEST

BODY WEIGHT PUSH UPS

     PRIMARY TARGET: CHEST(MAJOR PEC)

       OTHER MUSCLES : SHOULDERS(ANTERIOR),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, pull your torso up with the help of your arms and toes strength.

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 exhale.

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 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 This exercise can also be performed with loading the heavy plates on your back.

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.

DUMBELL FLY (INCLINED) FOR CHEST

INCLINED DUMBELL FLY

     PRIMARY TARGET: CHEST

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Sit down on an inclined bench with dumbbells on each hand, resting on your thighs and palms are facing each other.

2.   Raise the dumbells up, just on the chest and lie back on the inclined bench.

3.   In this starting position, your arms  are locked at a slight bend on your elbows in order to prevent stress at the biceps tendon.

4.   In this position, both the dumbells are above your chest and just about to touch each other.

5.   Now, slowly lower down your arms in a wide circular arc fashion until your palms are facing the ceiling, from both the sides while inhaling.

6.     Feel the stretching in your shoulder and chest muscles and Pause for a second in this position.

7.   Slowly, return back to the starting position, following the same arc, while exhaling.

8.   Repeat as many times as recommended.

       TIPS:

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

Ø To make this work out more effective for different muscles of chest, adjust different inclination angles of the inclined bench.

Ø  Changing the inclination angles, help you to target different chest muscles, a little differently with every single degree change.

Ø The exercise must be done by the movement of shoulders only.

Ø Try to follow the same arc pattern during all the reps.

Ø This exercise can also be performed with cable attachments.

Ø  For the sake of variation, you can do this exercise with palms facing forward.

Ø Make a full control on the dumbells during the whole exercise.

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

DUMBELL FLY (FLAT) FOR CHEST

FLAT DUMBELL FLY

     PRIMARY TARGET: CHEST

       OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Sit down on flat bench with dumbbell on each hand, resting on your thighs and palms are facing each other.

2.   Raise the dumbells up, just on the chest and lie back on the flat bench.

3.   In this starting position, your arms  are locked at a slight bend on your elbows in order to prevent stress at the biceps tendon.

4.   In this position, both the dumbells are above your chest and just about to touch each other.

5.   Now, slowly lower down your arms in a wide circular arc fashion, from both the sides while inhaling.

6.     Feel the stretching in your shoulder and chest muscles and Pause for a second in this position.

7.   Slowly, return back to the starting position, while exhaling.

8.   Repeat as many times as recommended.

       TIPS:

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

Ø The exercise must be done by the movement of shoulders only.

Ø Try to follow the same arc pattern during all the reps.

Ø This exercise can also be performed with cable attachments.

Ø  For the sake of variation, you can do this exercise with palms facing forward.

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.

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.