Chest workouts

Chest workouts

A good physique is what we all desire, But struggle is to get one. So here we are introducing a series of workouts. This post focuses on Chest workouts. People have a confusion about how many exercise should one do and queries occur like how many sets. So here we are telling you all about chest workouts. Firstly, 3 sets of 5 exercise is enough for a day which includes different repetition , to maintain a good chest body for a beginner.

TIP :

Always to stretch your body before a workout . This enables your blood flow and helps you exercise with ease. Thus gets your body in perfect shape.

To start with the chest workouts , the first step is to do 3 sets of Push-ups of 25 each , which will increase your upper body strength.

Straight Bench Barbell Chest

1.Position yourself on the bench with your feet firmly on the ground and your back flat .

2.Grasp the barbell .

3.Position the bar over your chin or upper chest, keeping your elbows and wrists straight.

4.Inhale and lower the bar slowly until it touches your chest below your armpits. As you lower, flare your elbows out slightly.

5.Next, exhale and press the bar up, keeping your wrists straight and your back flat.

Chest workouts

The right position to do barbell bench press. It will show effect on the highlighted red area.

Now the question in what should be the weight ,sets , reps ?

We recommend 3 sets of repetition of 15-12-10 . Weight should start from 20 kg’s for beginners and can increase 5 kg’s after every set.

Incline dumbbell press

1.Take a dumbbell in each hand and lie on a bench, feet firmly on the floor.

2.Press your shoulders, back, head, and buttocks to the bench. Position the dumbbells near your chest and armpits with your palms. Keep your wrists straight.

3.Exhale, pull in your abs, and slowly press the dumbbells up directly above your chest. Your arms should be shoulder-width apart. Keep your elbows straight.

4.nhale and lower the dumbbells slowly and keep the dumbbells parallel.

Incline dumbbell

The right position to do incline dumbbell press. It will show effect on the highlighted red area.

Weight ,sets , reps ?

Recommended 3 sets for beginner with rep of 15-12-10. Weight should between 10-20 kg of one dumbbell , according to person’s capacity.But keep increasing weight after every set.

Decline Dumbbell Press

1. Lie on a decline bench with your shins hooked beneath the leg support.

2. Hold a pair of dumbbells above your chest with your arms straight.

3. Your palms should face your feet and the weights should be just outside your shoulders.

Chest workouts

The right position to do decline dumbbell press. It will show effect on the highlighted red area.

Weight ,sets , reps ?

Recommended 3 sets for beginner with rep of 15-12-10. Weight should between 10-20 kg of one dumbbell , according to person’s capacity.But keep increasing weight after every set.

Cable Crossover Chest

1.Attach two stirrup handles to the high-pulley cables of a cable-crossover station.

2. Grab a handle with each hand, and stand in a staggered stance in the middle of the station.

3. our arms should be outstretched but slightly bent.

4. Lean forward slightly at your hips; don’t round your back .

Cable crossover

The right position to do Cable crossover. It will show effect on the highlighted red area.

Weight ,sets , reps ?

Recommended 3 sets with not so heavy weight , the position is the most imp thing in this workout. Reps should be the same : 15-12-10

Seated Fly machine press

1. Keep your feet flat on the floor, at least shoulder-width apart.

2. With your back firmly against the seat, lift your arms until they reach shoulder level (the angle of your elbows should be between 75 and 90 degrees). Place your elbows on the center of the pad on the wings of the machine.

3. With smooth and slow movement, push the wings together, stopping just before they touch.

4. Reverse to the starting position slowly.

Chest workouts

The right position to do seated fly machine press.. It will show effect on the highlighted red area.

Weight ,sets , reps ?

Recommended sets is 4 and the weight should start from 30 kg’s which will increase after every set. and recommended reps should be 15-12-10-8.

At the end of chest workouts

One should end their chest workouts with the same exercise with which they started i.e Push-ups . Do as much as you can, not only it will give relief to your body but will stretch the tissues so to expand it.

Chest workouts

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