DECLINE OBLIQUE CRUNCHES FOR 6 PACK ABS

DECLINE OBLIQUE CRUNCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down on the decline bench, while securing your legs in the arrangement provided in the decline bench.

2.   Now,you are positioned in such a manner that your back and hips are acting as a base against the bench.

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

4.   Slowly, raise your upper body from the bench in such a manner that your right elbow touches your left knee (and vice-versa for alternate hand side) while following an oblique arc and contract your belly by pulling your belly button towards your spine, during the whole motion, 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 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 flat bench.

Ø This exercise can also be done, by following the same oblique for right hand side (for recommended number of repetitions) and then for left hand side.

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.

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.

ARNOLD SHOULDER PRESS

    

      ARNOLD PRESS

      PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :  TRICEPS,BICEPS

1.   Stand with two dumbells position in front of shoulders, palms facing your chest and elbows under wrists.

2.   Now Raise the dumbells as you rotate the palms of your hands until they are facing forward in slow pace ,while exhaling out.

3.   At this position, your arms are fully extended and at straight position exactly above your head.

4.    Lower to front of shoulders in opposite pattern and repeat as per recommendation.

TIPS:

Ø Avoid or minimize using biceps and fore-arm strength.

Ø Whole movement must be targeted on shoulder, while trying to use its strength only.

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

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.

SHOULDER WORKOUT - WITH BARBELL PRESS

    BARBELL SHOULDER PRESS

PRIMARY TARGET: SHOULDER MUSCLES

 OTHER MUSCLES : CHEST (MAJOR PEC),TRICEPS

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

2.   Position the barbell near the upper chest slowly as you inhale.

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

4.   Return back the bar near to upper chest and repeat as many times as recommended .

TIPS:

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 on the chest,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

SHOULDER MUSCLES ANATOMY

SHOULDER ANATOMY

Shoulder muscles can be divided into 3 separate muscles

Ø The Anterior Deltoid

Ø The Middle Deltoid

Ø The Back Deltoid

THE ANTERIOR DELTOID

Targeting  the anterior or FRONT DELTOID. The frontal deltoid forms the roundness of the shoulder giving a square shape when enlarged. The anterior is the largest and most visible of the three deltoid muscles.

THE MIDDLE DELTOID

This is the most important to work for large and broad shoulders. The LATERAL DELTOID needs to "outsize" the anterior and the back deltoids. It needs to stick out and protrude beyond the other two, forming a very nice rounded shoulder.

THE BACK DELTOID

The POSTERIOR DELTOID  or rear deltoid is the smallest of the three, but from a side profile, it fills in the roundness and gives the shoulder a good shape, strength and contour.

When training the shoulders, it is important to keep in mind the three distinct muscle groups of the shoulders when choosing your routines, so that it can provide worth full results for all of them. Often people can get stuck on a routine because they seem to find they enjoy one movement and which results into slow  gains.

WANT  MASSIVE SHOULDERS LIKE ARNOLD……
CHECK OUT
 @15 BEST SHOULDER WORKOUTS