Chest Workout

Here are some of the basic and highly effective exercises for CHEST

• Barbell Bench Press:
  • Lie on the bench with your eyes in line with the bar
  • Grab the bar with a medium grip-width (thumbs around the bar or whatever comfortable postion you can keep)
  • Unrack the bar by straightening your arms
  • Lower the bar to your mid-chest
  • Press the bar back up until your arms are straight
  • Repeat the same until one set is completed.

• Inclined dumbbell flies:
  • Take a dumbbell in each hand and lie on an inclined bench.
  • Press your shoulders, back, head, and buttocks to the bench. Position the dumbbells near your chest and armpits with your palms facing inward. Keep your wrists straight.
  • Exhale, and slowly press the dumbbells up directly above your chest. Your arms should be shoulder-width apart. Keep your elbows straight.
  • Inhale and lower the dumbbells slowly in a wide arc until they are level with your chest. Keep the dumbbells parallel.
  • Move the dumbbells toward the roof in the same arc and repeat.

• Declined Bench Press:
  • Lie on an decline bench. 
  • Hold your barbell with a medium grip-width and your hands slightly wider than your shoulders.
  • Tighten your core.
  • Then lower down the barbell towards your chest.
  • Press it back in the upward direction straight.
  • Repeat the same.

• Pushups:
  • Get down on your hands and feet, placing your hands slightly wider than your shoulders.
  • Straighten your arms and legs (Don’t bend or make a curve like structure with your back)
  • Lower your body until your chest nearly touches the floor.
  • Pause a little, and then push yourself back up.
  • Repeat the same.