best exercises for building chest Mass

chest Exercise day

Hello friends,

We will perform 5 Exercise for chest 

First 10-15 mins are for warm-up. You can do jogging / walking or 10 minutes. Stepping for 1 or 2 minutes. Jumping for 1 minutes. Twisting for 1 minutes. Warm up will prepare your body for exercise by increasing the heart rate and blood circulation. It will help loosening the joints and increase blood flow to the muscles. This 10-15 min stretch prepare your muscles for physical activity and prevents injuries.

After warm up session we will do 3 sets each of 10 reps for Push-ups.

Exercise 1: - Incline dumbbell press (4*12)

                        

              First make a 45-degree angle on a bench to do incline dumbbell press. Lie on the bench on your back, dumbbell in your hand, palm of your hand facing each other’s. Rotate your arm as shown in the picture. Your hands should be at shoulder width apart. Be sure to keep full control of the dumbbell at all times, now as you breath out push the dumbbell up with your chest. Lock your arm at the top, hold for a second and start slowly lowering the weights as you breath in. This will be one repetition. Perform 12 repetition to complete a set. Perform total 4 sets.

Exercise 2: - Flat barbell bench press (4*12)

                            

              Lie down on your back on a barbell bench press.  Grip barbell at your shoulder width apart. Raise your chest and tighten your upper back. Feet flat on the floor. Strengthen your arm to lift the bar as shown in the pic. now as you breath out push the barbell up with your chest. Lock your arm at the top, hold for a second and start slowly lowering the bar as you breath in. This will be one repetition. Perform 12 repetition to complete a set. Perform total 4 sets.

Exercise 3: - Incline Barbell bench press (4*12)

                    

             Lie down on your back on an incline bench. Grab a barbell with an overhand grip at your shoulder width apart and hold it above chest. Raise your chest and tighten upper back. Feet flat on the floor. Strengthen your arm to lift the bar as shown in the pic. now as you breath out push the barbell up with your chest. Lock your arm at the top, hold for a second and start slowly lowering the bar as you breath in. This will be one repetition. Perform 12 repetition to complete a set. Perform total 4 sets.

Exercise 4: - Decline dumbbell fly (4*12)

                          

              Lie down on your back on a decline bench. Grab a dumbbell in each hand. Hook your feet on the pad. Extend the dumbbells over your chest. As you breath in open your arms to lower the dumbbells towards the floor, hold for a second, now as you breath move your arm upwards in a curving trajectory until both dumbbells touch each other’s as shown in the pic. Try to squeeze your chest during the whole process. This will be one repetition. Perform 12 repetition to complete a set. Perform total 4 sets.

Exercise 5: - Butterfly chest press (4*15)

                                               

             

              Sit on a machine with your back flat on the pad. Take hold of the handles. As you breath out push the handles slowly as you squeeze your chest in the middle. Hold for a second. Return back to starting position as you breath out until your chest muscles are fully stretched. This will be one repetition. Perform 15 repetition to complete a set. Perform total 4 sets.

Note-:

1.       Rest between each set 45-60 seconds.

2.       Rest between each exercise 90-120 seconds.

3.       Drink enough water.

4.       Don’t forget to stretch.

Disclaimer

1.        Please consult a physician to access your health before following the program in the blog.

2.        All the specified exercises should be performed in the safest position as specified in the blog. I will not be held responsible for any injury incurred while performing the exercise specified in the blog.