PEC DECK MACHINE FOR CHEST

PEC DECK

       PRIMARY TARGET : CHEST

          OTHER MUSCLES : SHOULDERS

1.   Seat yourself on a pec deck machine.

2.   Ensure that your back is straight and taking a firm support from the machine back pad.

3.   Place your forearms on the machine hand pads, with the elbows at a 90 degree angle.

4.   In this starting position, by using your shoulder and arms strength, push the hand pads to the middle, while squeezing your elbows and forearms together slowly as you exhale.

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

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

7.   Repeat as many times as recommended.

       TIPS:

Ø During backward motion of pads ,try to stretch your chest muscles as much as you can.

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

Ø For the sake of variation, you can do this exercise by in a butterfly style.

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.

BEHIND SHOULDER BARBELL PRESS

BEHIND SHOULDER PRESS

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :  TRICEPS

1.   Hold  the barbell with slightly wider than your shoulder width.

2.   Position the barbell behind your neck slowly as you inhale.

3.   Push the barbell upward until your arms are fully extended as you exhale.

4.   Return back the bar behind your neck.

5.   Repeat as many times as recommended.

TIPS:

Ø Don’t overload the barbell without any one near to help,as it may be dangerous.

Ø Take help if required, instead of taking risk.

Ø Set barbell on forward rack slightly below shoulder height so bar may be more easily mounted and racked.

Ø This exercise can be performed either by sitting or standing.

Ø Don’t  rest the bar behind the neck, during downward movement of bar.

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

WOMEN FITNESS CORNER

WOMEN FITNESS  

Healthy mind is the key for overall development. Our changing life style, shortage of time , greed for money and many other factors ,lead to lose of our health. Fast food and sedentary lifestyles are robbing women of their good health and stripping them of their self-esteem.

WHY FITNESS IS REQUIRED FOR WOMEN?

Ø Attractive figure gives you preference in all working fields

Ø If you are fit, you will act as the source of inspiration for others.

Ø It will boost up you with confidence, which is the key to success

Ø You will feel active And energetic during the whole day

Ø You don’t have a need to express your presence, ultimately everyone have the eyes on you.

Ø You will look good in snaps

TIPS FOR WOMEN FITNESS

1.  DON’T NEGLECT WEIGHT TRAINING

     In the world of women fitness there is a myth that for nice curves and nice figure women has to emphasize more on cardio than weight training. But women you must have to make a good balance between both of them. As it is being proved that nothing is more effective than weight training.

   

2. JOIN GYM, YOGA OR AEROBIC  CLASSES

Try to live in the atmosphere of health and nutrition conscious people. It is the fact that if you use to live in the social environment of fit and healthy people, you will try to copy their routine and automatically day by day you will get into the track of the fitness like them.

3. FOLLOW AN EFFECTIVE WORKOUT     ROUTINE 

   

Working out three to five times a week in 30-60 minute sessions is good for women, drag out these minutes from your busy schedules. If you don’t find any partner in the gym, workout under a personal trainer, which will definitely lead to fast results. Working out twice a week at twenty minutes per session will put you on the right track.

4. WORKOUT EFFECTIVENESS DOESN'T   

    CHANGE WITH SEX (MALE/FEMALE)

This is often misunderstood that women should train with light weights for best results, but the fact is that workout benefits remains same for both sexes. Women those are going to gym for good body curves must choose weights for training to the top of their body potentials. They must also follow the correct workout routine for all body parts for fast and best results.

5. NEITHER UNDER TRAIN NOR 

     OVERTRAIN

Ø For the effectiveness of workout Women should do it at 75-85% of their maximum heart rate.

Ø Don’t let your heart rate get slow down ,it just shows that you are not training yourself at your best, which automatically leads to slow and minimum results.

Ø Too  high heart rate shows that you're pushing yourself beyond your body limits and lead into a potentially dangerous level, which often results into faintness.

Ø HEART RATE MONITOR must be used during your workout to ensure that you're reaching, but not exceeding, your ideal target heart rate.

6. STOP COMPARING YOURSELF

It is often found in women that they have much problems with their egos ,which acts as one of the major hindrance towards their fitness in the gym.So don’t compare yourself with any woman ,who is more attractive and fit then you. Just concentrate on your workout. Act positively, take tips and motivation from her .

DON’T COMPARE YOURSELF WITH ANY ONE, BY DOING SO YOU ARE JUST INSULTING YOURSELF

          “ BECAUSE YOU ARE THE BEST ”

12  QUALITIES YOUR GYM MUST HAVE……

1. GYM ENVIRONMENT

Your Gym must have proper ventilation system i.e. the ceiling fans and exhaust fans etc. as we know while exercising our body release carbon dioxide and is in demand of fresh oxygen for better growth of our body cells, so if there is proper ventilation available you won’t feel much tiredness till the end of your workout and all the time you will feel energetic.

2. GYM EQUIPMENTS

Equipments of the gym must be in the good condition and there must be a proper maintenance of these equipments, time to time in order to avoid GYM –ACCIDENTS, which is majorly happen due to ignorance of gym maintenance by the owner of the gym.

3. GYM LOCATION

It should be at walkable distance, not so far that you have to make a drive of 15 to 30 minutes to reach, so that you can follow a consistency and do handwork there before any further tiredness on regular basis and therefore, distance of gym does matter. If gym is near to your home, you can go easily and do your exercise. Everyone is busy these days and is facing shortage of time. So, if your gym is far away, you may not regularly get time out of your busy schedule to perform exercise and this way, your exercise starts suffering.

4. GYM TRAINER

This is one of the most important things (especially for beginners).Your coach should have the following qualities

Ø Coach should be of jolly and good nature

Ø He should boost up your confidence level every time.

Ø Easily approachable

Ø Physically active, smart and should have well maintained muscles.

Ø It’s rare but if your trainer is ideal for you then it is best.

Ø Keep on walking in the gym

Ø Eager to give instructions

Ø Should act as full package of fitness guide

Ø Concepts on fitness, nutrition and bodybuilding should be sound

5. QUANTITY OF EQUIPMENTS

There must be a good no’s of raw weights, machines and other gym equipments like bench press ,squat etc. and their arrangements should be present such that no one have to wait for his/her turn. Weights should be racked properly to save time to find the weights of your requirements.

6. POWER LIFTING SECTION

There must be heavy weights present in the gym so that guys those who have interest in power lifting can also join the same gym, who can become good source of motivation for you.

7. NUMBER OF TRAINERS

There must be SUFFICIENT NUMBERS OF TRAINERS in the gym ,so that no one has to wait for asking any question and everyone can be attended.

8. CHANGE ROOM

Gym must have an area known as Change room, so that you can change your clothes, wear your supporter etc. in that room without any outside interference. Change room is also beneficial after working out as you will be sweaty and changing clothes is a good option to feel fresh.

9. FOOD SHOP

One food shop must be there, within or just outside the gym which can provide energy drinks, fruit juice, protein shakes and boiled eggs etc. so that where you can have a Pre- workout shakes and energy drink of your choice within the GYM itself when you fell tired after gym.

10. INSPIRATIONAL POSTERS

GYM should have INSPIRATIONAL posters, so that you can complete your last toughest reps. An inspirational ambience and gym culture will always keep you motivating towards working harder and harder to achieve your goal.

And think “IF HE CAN, WHY NOT ME”

11. MUSIC SYSTEM

Music as said is the best stress reliever. Music will add the working out aura and Music system if available is good for gym, which will reduce your stress while training and extract you out of your office life.

12. GYM TIMINGS

 Before the selection of gym, you must have knowledge of gym opening- closing timings. And check whether there is any suitable timings for you. Gyms that are open 24 hours a day are becoming more common. Other gyms usually open early in the morning and are open until night.