No matter what you do You have to train your chest properly. After looking at your face people Will take a measure of your chest.
So, if you want to look strong and attractive you got to have a good chest. Also, apart from the beauty and impression chest helps in training the upper body.
Training the chest broadens the torso which allows larger lungs and more stability in the arm. Larger Lungs means more Oxygen and that means easier training for a longer period.
So, you got to work out your chest. And for that here are some exercises that you can do according to your level-
Bench Press
Difficulty – Beginner
How to do –
· Lie on your back on a flat bench and keep your feet flat on the floor.
· Take a more than shoulder-width apart over-hand grip on the barbell.
· Slowly lower the barbell with stability until it’s just above the chest and keep the elbow neutral.
· Push the barbell up from that position with stability and hold for a momentum at the top and repeat again.
Equipment Needed –
Barbell, Weights, Flat Bench.
Close Grip Bench Press
Difficulty – Intermediate
How to do –
· Lie down just like you would do in Bench Press.
· Take an overhand grip on the barbell with 4 to 15 inches apart depending on your wrist flexibility.
· Slowly lower the barbell while allowing your elbow to extend away from your chest.
· Push the barbell up and slowly bring your elbow to the initial neutral position.
Equipment Needed –
Barbell, Bench, Weights.
Incline Press
Difficulty – Beginner
How to do –
· Lie down on a bench similar to how you do in Bench press and incline the bench at an angle of 45 to 60 degrees.
· Slowly bring the barbell down and then up as you would do in bench press.
Equipment Needed –
Barbell, Bench, Weights.
Decline Press
Difficulty – Beginner.
How to do –
· Do everything similar to incline press but keep the bench at a downward angle of 20 to 40 degrees.
· Keep your feet anchored to something to prevent slipping and gain stability.
Equipment Needed –
Barbell, Bench, Weights.
Push-ups
Difficulty – Beginner.
How to do –
· Lie down with your stomach facing the floor.
· Plant your palms flat on the floor at shoulder width or more apart from each other.
· Keep your feet close to each other but can increase the distance to reduce the difficulty.
· Push yourself up until full extension is reached.
· Repeat.
Equipment Needed –
None.
Parallel Bar Dips
Difficulty – Beginner.
How to do –
· Hold tightly on to two parallel bars and support yourself straight with your arms such that the chest hangs from the shoulder.
· Bend your elbows and slowly bring yourself down. Try to go as much as possible.
· From that point push yourself up until the neutral position is reached.
Equipment Needed –
Parallel Bar.
Dumbbell Press
Difficulty – Beginner.
How to do –
· Lie down similar to bench press.
· Grab two dumbbells of equal weight and bring them up.
· Keep your arms fully extended and each holding a dumbbell above your chest close to each other and keep the direction of your palm towards your feet.
· From that position slowly bring the dumbbells down close to your side chest by bending your elbow.
· Again, push them up into a neutral position and repeat.
Equipment Needed –
Dumbbells, Bench.
Dumbbell Fly’s
Difficulty – Beginner.
How to do –
· Lie down similar to the above other workouts.
· Grab two dumbbells of equal weight and hold them above the chest with arms fully extended and direction of palms facing each other.
· From that position lower the dumbbells sidewise and stop when the elbows are at shoulder height.
· Return to the neutral position and repeat again.
Equipment –
Dumbbells, Bench.
Incline Dumbbell Press
Difficulty – Beginner.
How to do –
· Lie down on the incline bench at an angle less than 60 degrees.
· Hold two dumbbells similar to normal dumbbell press and your palms facing towards your feet.
· Bring the dumbbell down by bending the elbow.
· Bring them back to the neutral position.
Equipment –
Dumbbell, Bench.
Incline Dumbbell Fly’s
Difficulty – Beginner.
How to do –
· Lie down similar to incline dumbbell press at an angle of 45 to 60 degrees.
· Hold two dumbbells over the chest with arms full extended and palms facing each other.
· Lower the dumbbells without bending the elbow much up to the shoulder height.
· Return to the neutral position.
Equipment –
Dumbbells, Bench.
Pec Deck Fly’s
Difficulty – Beginner.
How to do –
· Set the sit so that your feet lie flat on the floor. And push your back against the seat to keep it in an almost straight line to engage the core.
· Press your palms region just above the wrist joint with the grip don’t grab them.
· Keep your arms at the back at distance slightly behind the shoulder blades.
· Push the arms forward until the grip touches in front.
· Return to neutral position.
Equipment –
Pec Deck Machine/Chest Deck Machine.
Cable Crossover
Difficulty – Beginner.
How to do –
· Stand at the middle of the machine with your feet slightly apart from shoulder distance and one foot 1 step forward than the other.
· Keep your back straight and slightly inclined forward.
· Get a tight hold of the cables D-handles with your palms facing out and with elbow slightly bent.
· Keep the elbows slightly behind the shoulder line.
· From that position bring your arms in front of the middle of your chest.
Equipment –
Cable Crossover Machine.
Dumbbell Pullovers
Difficulty – Intermediate
How to do –
· Lie down similar to bench press on a bench.
· Grab one end of a dumbbell with the palms against the underside of the weight with your thumbs and forefingers encircling the weight.
· Slowly lower the weight behind your head with elbows slightly bend until the hand reaches the head level.
· Return to the neutral position.
Equipment –
Dumbbell, Bench.
Barbell Pullovers
Difficulty – Intermediate.
How to do –
· Lie down similar to dumbbell pullovers.
· Grab a barbell with an overhand grip right above your chest.
· Slowly lower the barbell behind the head bending your elbows slightly until it reaches slightly lower than the head level.
· Return to the neutral position.
Equipment –
Barbell, Bench.
Decline Dumbbell Bench Press
Difficulty – Intermediate.
How to do –
· Lie down on a declined bench with your feet anchored to something and keep the head lower than the feet.
· Grab two dumbbells similar to a dumbbell press over your chest.
· Lower the dumbbells similar to dumbbell press and hold them for a moment just above the chest level.
· Return to neutral position.
Equipment –
Dumbbell, Bench.
One Arm Push-up
Difficulty – Advance.
How to do –
· Get down on push-up position.
· Move your feet further away from each other than you would do in normal push-ups.
· Take off one of your arms from the floor and rest it on the back and focus all your weight on one arm.
· Keep the planted arm straight and elbow locked.
· Descend towards the floor with the shoulder of the free arm slightly above the line of the one that’s being focused on.
· Return to neutral position.
Equipment –
None.
0 Comments