- 1 Chest Workout Routine
Chest Workout Routine
The chest muscles are one of the most important muscle groups in the human body. Properly trained, they help you keep yourself upright and avoid accidents or injuries. A muscular thorax makes a man more attractive. We have discussed complete chest workout routine plan here.
Below you will find exercises for the human chest:
Lie down on the bench making sure your lower back is not arched. If necessary, place your feet on the bench or on a stepladder. Activate the pectorals then spread the arms shoulder-width apart. First bring the bar up to the chest, then lift it without locking it in the high position.
a. It is very important to keep the wrists straight during the exercise .
b. Inhale during the first part of the exercise and exhale during the second part.
Incline Bench Press With Dumbbells (60°)
As with the previous exercise, make sure your back is not arched. The main difference is, that this time you are using dumbbells to isolate the lateral muscle parts of the chest. Be very careful to use the deltoid muscle as little as possible during this isolation.
Bench Press With Dumbbells In Neutral Grip
Lie on your back on a bench, a pair of dumbbells held over the breastbone, palms facing each other.
Bring the shoulder blades together and slightly curl the torso. Push up on the dumbbells until your arms are straight. Mark a time and lower the dumbbells to the low position.
Bench Press With Isometric Bench
Lie down on a bench, holding a barbell loaded over pronation, with a spacing slightly greater than shoulder width. Push the barbell above your bust while straightening your arms. Hold the barbell in place for 30 seconds and lower it towards the bust to return to the starting point.
Incline Spread With Dumbbells
Get into the same position as in the previous exercises. The main difference is that you are now going to spread your arms so that your wrists are aligned with the axis of the shoulders and chest in the low position instead of bringing them closer to the chest. Now bring the two dumbbells back above your chest by contracting your pecs. Keep your wrists straight, inhale on the downward phase and exhale on the ascending phase. You can make your chest big by maintain your daily chest workout routine.
Be sure to keep your elbows slightly bent. Be as conscientious and slow in your movement as possible.
Push-ups are undoubtedly the best way to strengthen your bust in an intense and complete way. One of the main advantages of push-ups is that there are so many variations that regardless of your level, the effort will pay off. Keep your arms open and outstretched. The distance between the hands should be slightly greater than the width of the shoulders. Make sure your legs are straight and your feet are touching each other. Lower your torso to brush against the ground and return to the starting position. It is important that you keep your body straight and look forward. Exercise should be done conscientiously so as not to arch the lower back.
Get into a regular push-up position with your hands on a raised surface, slightly more than shoulder width apart. Your elbows should be fully locked.
Keeping your body straight, lower your chest towards the raised surface. Mark a time, then return to the starting position while keeping the abdominal belt covered.
Straight Arm Plank With Shoulder Touchdown
Get into a push-up position on the floor with your arms below your shoulders and your hips in line with your shoulders and feet.
Keeping yourself as stable as possible, lift one hand off the ground and touch the front of the opposite shoulder. Gently rest your hand on the ground.
Extension Crossed At The Pulley
Stand in the middle of a cable machine with a double pulley, in a lunge with a weight on each side of your body. Adjust the handles so that they are slightly below the shoulders. Grasp the handles so that your palms are facing forward and your arms are practically parallel to the floor. Keep your elbows slightly bent.
Contract your pecs and bring your arms together in front of you. Lean forward slightly from the waist. Mark a beat and slowly return to the starting position.