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BEST CHEST WORKOUT

 

Today everyone wants to make a good and strong body. And he works very hard for that. And does a lot of workouts in GYM etc. But even after working hard many times, it is not known to make a good and strong body. Making a wide chest is the dream of most men because it gives a very good shape to your body. You have seen that when people with wide chests wear T-shirts or shirts, their personality emerges like a muscular bodybuilder. Gym trainers also work hard for Heavy Chest. Provides new advice. Although some people's wishes are fulfilled, some people's wishes remain unfulfilled.

If we talk about the external muscles of the chest, then there are different exercises for the upper, middle and lower chest. The line dividing the left and right chest is called the center line. Its depth depends on the thickness of the right and left chest.



Best chest exercises

1.Push-Ups: - This is a common exercise that is mostly used to warm up the body. Warm up should not be done so much that you do not have the energy to exercise. Its special thing is that you do not need any gym equipment for this.



2.Barbell bench press: - By lifting weights in the barbell / rod, you can do the bench press exercise with maximum weight. This trains your pectoral major muscles and makes your chest grow outwards. Do 3 sets of 5, 10, 8 reps with weight according to your capacity. In this, slowly move the barbell up and then slowly bring it down to the level of the shoulder.


3.Incline Barbell Press: - In this exercise, keep the angle of your bench 45-35 degrees upwards. Then put the weight in the barbell and slowly bring it down while lifting it upwards. This will train your upper chest. Do 3 sets of 15, 10, 8 reps with weight according to your capacity. Then gradually increase the weight little by little till the last set. Do not lift too heavy weight, otherwise the chances of injury may increase.


4.Flat Bench Dumbbell Press: -This exercise also comes in the category of bench press, but in this we use dumbbells instead of barbells. The flat bench dumbbell press exercise is harder than the barbell because it is harder to lift the weighted dumbbell upwards. In this exercise, you train your muscles with full motion. Do 3 sets of 15, 10, 8 reps with weight according to your capacity. Slowly bring the dumbbells up and in the same way bring them down to slightly below the shoulder level and complete the reps with full concentration while feeling the weight on the muscles.


5.Inclined Dumbbell Bench Press: -If you want to increase the upper part of your chest. Or if you want to deepen the line in the middle of your chest, then this is your best and best exercise for that, it will grow a lot of your upper part and while doing this you will have double in both hands and you will be sitting on a bench. You will lie down, then you have to raise both the hands together. But you have to lift only as much weight as you can balance and you have to apply dumbbells with full control. With this exercise, the upper part of your chest will start growing very soon but you have your ability and with full control Have to do this exercise.



6.Decline Barbell Bench Press: -In this exercise, the angle of your bench should be 15-20 degrees downwards. Then by putting the weight in the barbell and pressing it upwards, slowly bring it to the lower part of the chest. This will train your lower chest. Do 3 sets of 15, 10, 8 reps with weight according to your capacity. Then gradually increase the weight little by little till the last set.


7.Incline Dumbbell Pullover: -Incline dumbbell pull-overs break the fibers of your chest well, giving you a good shape. For this, the angle of your bench should be 45 degrees upwards. Just be careful not to bend your elbows in it. Do 3 sets of 15, 10, 8 reps with weight according to your capacity.


8.Chest Dips: -This exercise is a bit difficult to do and for this reason many people do not do it because in this you have to lift your body with the help of your hands. The shape of the lower chest comes from this exercise. It will be difficult to apply chest dips in the beginning, so gradually increase from 5 reps to 15 reps.


For more see this video 👉 https://youtu.be/Q9PBW7ianBM

 

 

 

 

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