Chest Exercise

Best Chest Exercise & Workouts, Do It For A Beautiful Look

You need a strong, well-shaped chest to get a beautiful look. Here I provide basic chest exercises for men & women.

Ball Push-Up on Shins

Muscles Worked: pectoralis major; anterior deltoids; triceps; abdominals, spine extensors, glutes as stabilizers
Technique

  1. Lie face down on a stable ball, place your hands on the floor in front of you, and move your hands forward, rolling the ball under you until it fits snugly with the ball under your hands and ankles.
  2. Extend the arms forward with your fingers and keep the arms slightly wider than the shoulders.
  3. Tighten the abdominal muscles, pulling the tailbone down so that your body forms a straight line from head to toe.
  4. Take care of the boards by lowering the chest to the floor until the elbows are in line with the shoulders, and bend the elbows, with the wrists in line with the elbows below the elbows.
  5. Push the chest and tripods back to start the position.

The coach’s advice

To prevent instability, do not hold the floor with your hands and wrists.

Focus on shoulder and elbow alignment: Relax your wrists and spread your fingers across the floor.

Do not drop your head when lowering yourself to the floor; Keep the head and neck in line with the spine.

Moving yourself up while pushing will cause the neck, and more movement will make the balance heavier.

For a more challenging situation, lift one foot off the ball or place both hands on a stable device such as an iris block.

Follow the three-set cable arm or the single-arm pick-up cover and release the barbell bench press for maximum strength.

Chest Exercise

Flat-Bench Dumbbell Press

Muscles Worked: pectoralis major, anterior deltoids, triceps

Technique

1.Lie face down on a stable ball, with your hands on the floor in front of you. Roll the ball under your hand until it is balanced on the ball on your knees, and move your arms forward above the knees.

2.Extend the arms forward with your fingers and keep the arms slightly wider than the shoulders.

  1. Tighten the abdominal muscles, pulling the tailbone down so that your body forms a straight line from head to toe.
  2. Take care of the boards by lowering the chest until the elbows are in line with the shoulders, and the elbows bend, and the wrists under the elbows are parallel to each other.
  3. Push the chest and tripods back to start the position.

The coach’s advice

Do not focus on the balance you have forgotten about your form. To balance, make sure that your torso is stable and that your shoulders are not in front of or behind your arms.

Even if your legs are leaning against the ball, it is easy to get your belly cracked or to fall over your shoulders. Both of these bugs will weaken your shoulders and spine and reduce the workload of your legs and triceps.

Push the ball into the shinbone: if you are not prepared to grow, gradually increase the person’s problem by lifting one foot off the ball.

Full Push-Up

Muscles Worked: pectoralis major; anterior deltoids; triceps; abdominals spine extensors, glutes as stabilizers.

Technique

  1. Lie on an armchair, bend your knees and bend your legs against the floor, keeping the barbell above the waist, but straight arms are not closed and slightly wider than the shoulders.
  2. Abdominal muscles contract so that the back is in a neutral position; Squeeze the shoulder blades together and down to stabilize your body. Chest up and shoulders relaxed.

3.With the elbows on the shoulders or slightly lower, bring the elbows and the lower beam closer to the chest until the elbows are in line.

  1. Lift your chest while holding the chest and triceps muscles to straighten your arms and float the crossbar on the chest without closing the elbows.
  2. Let wait before lowering.

The coach’s advice

Instead of lifting the bar, focus on pushing evenly.

If you notice that one side is consistently weak, then supplement one-sided exercises that will force you to work on the weak side.

Do not lower the beam to full elasticity, otherwise you will not be able to load it under your shoulders again.

Do not push back the chicken’s wrists so that they lose the balance of the slaves; Keep the wrists straight at your elbows to make sure you use your chest and triceps to do the work.

Use a sponsor for dripping collections. Arrange the bar in several small bowls and drop the spotter quickly on your final set.

Incline Dumbbell Press

Muscles Worked: pectoralis major, with emphasis on upper fibers; anterior deltoid; triceps

Technique

  1. Hold Dembele with each hand and lie face down on an armchair, knees bent and feet on the floor.

2.Extend the arms above the midline, align the arms with the shoulders and turn the elbows slightly, with the palms facing forward, keeping the wrists neutral.

  1. Take the abdominal muscles so that the spine is neutral, and press your shoulder blades together and down to stabilize the back.
  2. Lower the chest bells in an arcuate pattern and outside the chest until the elbows are in line with the shoulders and you have a slight elasticity in front of your shoulders.
  3. Strengthen the chest muscles, increase the range of motion and starting position perpendicularly.

The coach’s advice

Keep an upright position on your back and wrists.

Overweight reduces endurance and makes it harder to control heavy weights; It causes carpal tunnel syndrome in the wrists.

Do not let the elbows fall below shoulder height, as this can overwhelm the shoulder joint and excessive tissue.

Use separate, reclining chairs or low cables with single handles or cables on each side. Place a bench between the weight locks so that the lower cables fit snugly over the shoulders.

Carry pamphlets with one arm for further testing, or lie on a stable ball instead of a chair.

Incline Low-Cable Flye

Muscles Worked: pectoralis major, with emphasis on the upper fibers; anterior deltoids

Technique

  1. Set the horizontal seat at an angle of 30-45 degrees and attach the single handles between the two lower cables.
  2. Sit on a bench, knees bent and feet flat on the floor. Grab the handles and lie on a horizontal chair with the elbows bent at the top with the elbows bent and the knees bent.
  3. Tighten the abdominal muscles so that the spine is neutral, and press the shoulder tips together and down and lift the chest.

4.Align the elbows with the elbows and wrists until the elbows are on the shoulders, with the arms facing down towards your sides.

  1. Tighten the chest muscles and bring your arms in the middle of the chest in an arc.

The coach’s advice

Instead of releasing your back completely as the cables move upward, pull back the shoulder keys throughout the movement.

Do not lift the bench angle too high; It shifts the workload to the shoulders. Fight your urge to support your chest muscles by bending your elbows or wrists while lifting your arms.

Maintaining the angle at the elbows will force the peacocks to work. For different types, replace a stable ball on the seat.

Walk as if using an armchair, placing your hips at approximately the same angle.

For more challenges, act as a single arm float.

Knee Push-Up

Muscles Worked: pectoralis major; anterior deltoids; triceps; abdominals, spine extensors, glutes as stabilizers

Technique

1.Knees on four feet, arms straight and shoulders, knees below waist.

  1. Move the hand about 6 inches forward, then push the hips forward until the body makes a straight line from head to toe. Separate arms slightly wider than shoulder width apart, fingers forward.
  2. Lean the abdominal muscles so that the spine is in a neutral position, and pull the shoulder tips together and down
  3. Holding the position, bend the elbows to the floor and bring the elbows to the side until the elbows bend 90 degrees and are in line with the shoulders.
  4. Consult the chest and triceps muscles to straighten the arms and return to the position without closing the elbows above.

The coach’s advice

If you have discomfort under low back, adjust the knees below the knee, not the back, and maintain this angle.

Start the pressure using your chest and triceps; Your stomach should never slip and may not touch the floor.

Adjust the elbows straight from the shoulders and wrists to avoid strain on the joints.

Once you feel strong, switch to full pressure transition.

The longer the razor, the heavier the exercise, the more the pecs work.

For quick indoor exercise, supercritical pressure and bench presses. Rest between sets and repeat twice.

Chest Press

 

Machine Chest Press

Muscles Worked: pectoralis major, anterior deltoid, triceps

Technique

  1. Sit in a chair with horizontal handles in the center of the chest. Adjust if the handles move forward or backward so that it is a few inches in front of the chest.
  2. Place the feet on the floor of the thighs, with the knees on the ankles. Hold the handles, straight arms are not locked, wrists are neutral.
  3. Contract the abdominal muscles so that the spine is neutral; Squeeze shoulder points together and down to stabilize the back.
  4. When holding the position, the elbows are bent backwards so that the arms are 90 degrees oblique and the elbows are in line with the shoulders.

5.Press the chest and triceps muscles to straighten the arms by pressing the handles against the chest without closing the elbows.

  1. Stop, turning the elbows slowly to start.

The coach’s advice

Sometimes it’s easy to get your hands on and off.

You will get the most out of this exercise by focusing your efforts on pecs rather than triceps.

Check out the new device in your hall. If available, you can manually press on the chest to push it out and bring the handles to the center for complete reduction.

Keep your shoulders back, especially as you extend your arms, to shoot forward throughout the range of motion.

For more challenges, make a triple set of machine-printed peak decks and cable crossings for extra power.

Standing Cable Flye

Muscles Worked: pectoralis major, anterior deltoid

Technique

1.Attach a single cable handle to each overhead cable. Hold it in one hand and stand hurriedly in the middle of the cable cake.

  1. Tighten your abdominal muscles so that your back is in a neutral position, and press the shoulder blades together and below.

3.Stretch your arms to your elbows at shoulder height and with cables, lift your elbows and bend your elbows, palms forward and wrists neutral.

  1. Maintain the elbow joint, pushing the handles in front of you from the waist to the lower chest until your hands touch.
  2. Open hands without shaking.

The coach’s advice

Depending on the height of the cables, you will need to test your body angle.

The higher the alignment, the more forward the body is, and the lower the posture. Just adjust for efficiency.

Position practice: You may feel more comfortable with one foot or one foot forward.

Your posture should help you feel more relaxed so you can focus on using your pecs.

Exercise one arm at a time with the other arm at chest height for an extra challenge.

You can also try using low cables with a horizontal seat.

Can’t Get to the Gym Workouts 

Directions: Do the following exercises when you want to work out at home or on the road.

EXERCISE –SETS – REPS

 Push-Up 2-3,  10-15

(knee*, full or ball version)

Dumbbell Press (either with a bench*

or rolled towel under shoulders)2-3,  8-15

Flat-Bench Dumbbell Flye* 2-3,  10-15

Notes

Rest 60-90 seconds between sets. If you’re a beginner, only do the exercises marked with an asterisk (*).

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