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.

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.

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.

BEST CHEST WORKOUTS

     15 BEST CHEST WORKOUTS

1.    BARBELL FLAT BENCH PRESS

2.    INCLINED BARBELL BENCH PRESS

3.    DECLINED BARBELL BENCH PRESS

4.    DUMBELL FLAT BENCH PRESS

5.    DUMBELL INCLINED BENCH  PRESS

6.    DUMBELL DECLINED BENCH PRESS

7.    FLAT DUMBELL FLY

8.    INCLINED DUMBELL FLY

9.     BODY WEIGHT PUSH UPS

10.         LOADED BACK PUSH UPS

11.         DECLINED PUSH UPS

12.         PUSH UPS CHAIR WIDTH

13.         CHEST DIPS

14.         PEC DECK

15.         CHAIN CROSS-OVER

GET THAT FULL CHEST INSIGHT……

@ CHEST ANATOMY