Developing a good physique is not quiet easy but if the desired areas of the body are well shaped instead of the whole body then it would be easier to achieve.
In shaping the chest, the following workouts are relevant:
* First of all, adjust the seat of the machine so that the handles are in line with the lower part of your chest,then rest your back on the resting pad.
*Then push the handles forward slowly with your hands until they are fully stretched and the pressure is on your chest muscles.
* Then returning to your starting position, repeat for as many reps as you can.
* lower your body until your chest almost touches the floor.
* Now push your body back up to the starting position. the pause for a second and repeat the exercise as much as you can.
* bring the bar down slowly until tension is felt in your chest.
* pause for a second then push the bar up until your arms are fully stretch.
*then pause and repeat
In shaping the chest, the following workouts are relevant:
1. Flat-Bench Dumbbell Press
IMPORTANCE
Dumbbells helps each side of your body to work independently. Flat dumbbell press allows you to lift a fairly heavy weight on your chest.PROCEDURE
Sets: 3 Reps: 10 hold a dumbbell in each hand and lie back on a flat bench. Hold the dumbbells at shoulder level with palms facing each other, push the dumbbells together. Press the weight right above your chest until your arms are fully stratch. Pause for a second then flexing your chest as hard as you can, lower the dumbbell to your chest. Then start the next rep2. The machine decline bench press
IMPORTANCE
This exercise works on the lower pectoral muscles, enabling the to grow due to the high tension on the. PROCEDURE* First of all, adjust the seat of the machine so that the handles are in line with the lower part of your chest,then rest your back on the resting pad.
*Then push the handles forward slowly with your hands until they are fully stretched and the pressure is on your chest muscles.
* Then returning to your starting position, repeat for as many reps as you can.
3. Chest dip
IMPORTANCE
Chest dips put all the body's weight on the chest region, thereby helping it to build massive muscles.PROCEDURE
Holding the two bars, bend knees and hips slightly, then lower your body by bending the arms, allowing your elbows to go out to sides. When slight stress is felt in chest or shoulders, push body up until arms are fully stretch. The repet for as much as you can4. Inclined dumbbell bench press
IMPORTANCE
The inclined Bench dumbbell focuses stress on the chest.PROCEDURE
Lie down on an inclined bench,then holding dumbbells, push the dumbbells up until your arms are fully stretched and tension is felt in the chest, the lower the dumbbells to sides of your upper chest until slight stress is felt in chest. the Repeat for as many reps as you can.5. Pushups
IMPORTANCE
Doing pushups help many parts of the body to get toned, especialy the chest. Regular pushups strenghtens your chest muscles.PROCEDURE
*Lie on the ground facing down and place your hands on the floor.* lower your body until your chest almost touches the floor.
* Now push your body back up to the starting position. the pause for a second and repeat the exercise as much as you can.
6.Low-Incline Barbell Bench Press
IMPORTANCE
Fixing a workout bench at a little steep angle requires a high work to be done by the chest to move the weight.so fix the bench at a low incline for best results.PROCEDURE
*Lie down on an incline bench. the using a grip of medium width, lift the barbell from the rack and hold it directly over your chest.* bring the bar down slowly until tension is felt in your chest.
* pause for a second then push the bar up until your arms are fully stretch.
*then pause and repeat
No comments:
Post a Comment