How To Do a Chest Workout

dum The pectoral or pec workouts are also known as chest muscle training. It is an upper body muscle situated around the chest wall. Its shape is like that of a fan. The chest muscles are the prominent upper body muscles and are the first to catch the eye.

Even recruitment to the military or sports academies is based on chest-width specifications. Exercises for the chest build core strength. Here are some basic chest exercises.

Warm up

A chest exercise regiment begins with a warm-up. The common warm-up is the pushup. Do about 3 sets of 15 pushups. To do a pushup, place your leg together on the ground. Hold your body on the ground with your two arms, with their palms facing outwards.

Let the arms be in line with your shoulders and shoulder-width apart, and your body straight. Lower your body until your elbows are parallel to the ground. Push up your body again to its original position to complete a repetition. For better results keep a stiff forearm when doing this.

Bench Press

Lay down on a bench. Keep your feet to the ground. Hold a bar at shoulder-width above your chest. Lower the bar to your chest level, and push it back again to complete a repetition.


Dumbbell flys

Lay down on a flat bench. Hold two dumbbells in both hands. Bring it in front of you at arm’s length and with palms facing each other. Keep your elbow bent a bit. Move your arms away in an arc motion towards the ground. Stop the movement at about shoulder level. Bring it to the original position to complete a repetition.

Incline Bench Press

This is the same as Bench Press, but it is done on an incline bench. It works out the upper chest.

Incline Dumbbell Flys

This is the same as Dumbbell Flys, but it is done on an incline bench.

Decline Bench Press

This is the same as Bench Press, but it is done on an decline bench. It works out the lower chest.

Cable Crossover

Hold two overhead cables located at opposite positions and on either side of your body. Bring the cables down until both your arms and hands meet at your front. Return your arms back to its original position to complete a repetition.



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