Top 5 exercises for building chest .
This generation is more crazier for gym exercises than any other generations . The demand of whey protein as well as demand of sattu has increased in the market . People found it easier to perform workout for one and half an hour after their whole day sitting routine .
Doing physical workout is actually quite fun and it also improves your social skills as well . It helps in maintaining body weight and prevents obesity , diabetes , and the risk of cardiovascular diseases . It also helps to manage postural deformities and provides strength to your muscles as well as bones .
Our chest consists of Pectoralis major and Pectoralis minor which are quite difficult muscles to build . It approximately takes 10-12 weeks to develop . Building your pectoral muscles improves your posture . It increases charm in your personality and makes you look more confident . Also building chest muscles helps you in deeper breathing .
So here are the Top 5 exercises for building chest :-
Incline dumbbell press
It is challenging to perform but it provides stretch to your arms , shoulders and pectoral muscles .
How to perform it ?
Step 1 :- Set a bench according to your body by making a moderate incline between 25 – 40 degrees .
Step 2 :- Rest on both the knees by placing each dumbbell on each knee slowly proceed to broadening your chest and then lean back .
Step 3 :- Grab the position ideally and now you have to kick your dumbbells into the initial position with the help of your legs .
Step 4 :- Now place your feet on the floor and your arms elbows would already be under your wrists , weight should be up by pressing while being slightly back and pointing towards the midline .
Step 5 :- Getting into the final position place your dumbbells together over the shoulder joint while pressing upper arm against the torso .
Step 6 :- Lowering until the dumbbells touching the core and then repeat .
Chest dip
It build strength in your upper body .
How to perform it ?
Step 1 :- This exercise is done by using parallel bars . Hold them and palms should be facing inward .
Step 2 :- Keep your elbows straight and pressing your hands inward and lift your body up by keeping them align with your hands .
Step 3 :- While bending your elbows , lower your core towards the hands .
Step 4 :- Hold for few seconds and then come to the initial position .
Wide push – ups
It helps in building the core strength .
How to perform it ?
Step :- Its just like simple push – up but your hands should be placed shoulder – width apart .
One arm push – ups
How to perform it ?
Step :- It is just like push – ups but here you have to place your one hand on the box and the other hand on the floor and then switch .
Chest – press machine
How to perform it ?
Step :- Firstly load the weight plates on both sides of the machine and adjust the machine in such a way that your feet lie flat on the floor . By grasping the handles and then press the fully .
Enjoy the workout 🙂