A masculine and V shaped human chest is considered to be the symbol of strength and manly beauty. There is hardly anyone who does not take pride in his broad chest. No doubt, body builders and weight lifters strive hard for developing their chest at its fullest.
There are number of methods available for chest development.
Push ups
Push-ups are the easiest of all the chest-building exercises and you can practice them easily at home. You can do push-ups in varied styles that are very effective in strengthening and beautifying the chest muscles. The reason for its popularity is its variants including fingertips, wide grip push-ups, diamond, spider man, incline and one-handed push-ups. Each of these variants has a different impact on both the upper and lower chest muscles.
Resistance band
This ideal exercise can be practiced at home. Smaller muscle groups get the maximum strength and flexibility with resistance band exercises. Step on the band holding both ends of the band with arms bent at shoulder-height and shoulders kept wide apart. Make a full squat and return to the standing position and repeat. Bands can also be used for bench presses and standing cable flies.
Dips
Although it is a difficult chest exercise, it increases the flexibility of chest muscles. Place the weight on the dip belt around your waist, keep the arms straight with the shoulders and bent the hips and the knee. Lower the body by bending your arms with elbows projecting outwards. Feel the stretch in your chest or shoulders and then push the body until the arms come straight. Repeat the process.
Flat bench dumb bell press exercise
This exercise completely stimulates your chest muscles. Use a flat bench for sitting keeping the dumb bells in your hands. Next, slowly roll on to your back and bring the dumb bells just over your shoulders. Face the palm forward while holding the elbows at 90 degrees and press the weights over the chest as if you are attempting to touch the center portion of the chest. Follow the same method while bringing down the weights.
Incline dumb bell press exercise
The idea behind this exercise is to shift the focal points of the chest muscles being worked. For doing this what you need is a bench with adjustable settings and a dumb bell set. Sit on the incline bench holding the dumb bells in your hands. Press the weight up to a certain level of your upper chest and then slowly bring them down, pause for a moment and then repeat.
Incline dumb bell fly exercise
This is almost like the Flat bench dumb bell press exercise. Set the adjustable bench to a 45 degree incline. Lift the dumb bells and extend your arms over the chest above body level. Bend the arms slightly with both palms kept in the same direction. Slowly bring down the dumb bells in a half circular motion. In the same manner, bring up the dumb bells just above the chest. While doing this, ensure that the elbow bends remain constant through out.
Barbell exercise
A barbell exercise stabilizes the small muscle groups lying over the large muscles. A metal bar with weights placed on both sides and a bench is all that is required for this exercise and can be done both at your home or a gym. While doing this you should be careful about your posture as a wrong posture can cause a serious injury.
Doing chest exercises at home has certain disadvantages too. The muscular growth of the chest depends on the muscular failure that has to happen and for that your body has to carry additional weight. Normally this is possible only in gym.
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