Parts to develop in our body by doing exercises.
CHESTSHOULDERBICEPS OR ARMSTRICEPS OR BACKARMSLATS OR WINGSSQUATSABS
Lets see about the exercises for chest:
1.Flat Bench Press: Lie down on your back on the flat bench and grasp and barebell with both handds in a wide-grip position. Push the barebell straight up until your elboes are close to being locked and lower it back slowly after a short pause. MUST FOLLOW: Breathe out while pushing the bar and breathe in while lowering it back.
SETS: 12-10-8.?
2.Incline Bench Press: Lie down on your back on an incline bench and hold barbell at chest level along your body. Push the barbell straight up until your elbows are close to being locked and lower them back after a short pause. MUST FOLOW: Breathe out while pushing the bar and breathe in while lowering it back.
SETS: 12-10-8.?
3.Decline Dumbell Press: Lie down on your back on the decline bench and grasp the dumbell with both hands. Push the dumbbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. MUST FOLLOW: Breatheout while pushing dumbbells up and breathe in while lowering down.
SETS: 12-10-8.?
4.DUMBBELL PRESS: Lie down on the bench and hold two dumbblls at chest level along your body , palms facing forward. Push the dumbbell straight up until your elbows are close to being locked and lower them back slowly after a short pause. MUST FOLLOW: Breathe out while pushing the dumbbells up and breathe in while lowering them back.
SETS: 12-10-8.?
5.INCLINE DUMBBELL FLY: Lie down on your back on the bench and grasb one dumbbell with each hand at shoulder height , elbows just slightly arched. Raise the dumbbells until they are side by side on top and slowly lower them back afteer a short pause. MUST FOLLOW: Try to maintain the same angle in your elbows throughout.
SETS: 12-10-8.?
6.DUMBBELL BENT ARM PULLOVER: Lie down on your back on one end of the bench and hold dumbbell below your head level , elbows at 90 degree angles. Raise both dumbbells until they are next to your chest while maintaining at 90 degree angles in your elbows and lower them back after a short pause. MUST FOLLOW: Breathe out while raising the dumbbells and breathe in while returning.
SETS: 12-10-8.?
7.CHEST DIPS: Grip both bars wth your hands and lower yourself until your elbows are at 90 degree angles. Lift yourself up by extending your arms until your elbows are close to locking and lower yourself back after a short ause. MUST FOLLOW: Breathe out while pushing yourself up and breathe in while lowering yourself down.
SETS: 20-18-16.
Rest of the exercises will be continued in the next article
