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Chest Workout

By: :Quick Protein 0 comments
Chest Workout
This is a blog post about the chest workout. The chest is one of the most important muscle groups in the body, yet it remains neglected for many due to its lack of glamour. A lack of time or energy when working out can be just as much of an issue in this case, so it's essential to find a workout routine that doesn't require too much effort and will have noticeable results. After all, you're trying to get in shape for a reason, so why not make it as easy and effective as possible?
This routine is designed to get you the most muscle mass out of just one hour a week. It's a simple mix of isolation exercises that will work every aspect of your chest, including the more minor details like your inner and middle deltoid muscles. Getting these smaller muscle groups to grow means that they're working at their maximum capacity—and most people don't even realize they have these! This workout will also provide a solid balance between pushing your muscles through their full range of motion, which is essential for muscle growth, and training them at the same time.
Below is a 60-minute workout for the chest that you can do in your home, in the gym or anywhere else with a timer. It's as simple as that! The workout consists of three progressively difficult sets of exercises that will help you develop your muscle stamina and strength and endurance. If you're looking at your screen and thinking that this doesn't sound too difficult, don't worry – it's not! It's actually quite challenging if you try doing it on the ground.
This workout is designed to push your body and leave plenty of time for rest. For best results, repeat this circuit three or four times.
If you have access to a gym, do the workout once for each part of the body. Start with your chest and proceed to your shoulders and triceps.
Let's begin!
             Number 1:
This is an isolation exercise that will help you build the muscle in your upper chest area. Lie on a flat bench and lift the dumbbells above you at arm's length as to if doing a dumbbell fly. Pause for one second at the top of your motion, then slowly lower them again to starting position for two seconds. Do this for 12 repetitions. Rest for 60-90 seconds, then repeat it two more times.
Repeat number 1 five times in total using heavier weights.
             Number 2:
This is a pushup variation that will work the inner and middle parts of your chest. Do them on an incline bench set to a 45-degree angle. There are two ways to do this variation, depending on your strength level. Beginners should perform standard pushups with their knees on the floor for support. When you gain confidence, you can slowly remove one knee at a time from the bottom until both are up in the air.
Repeat number 2 five times in total for each part of the body.
Rest for 60-90 seconds, then repeat it three more times.
Rest for 60-90 seconds, then repeat it three more times.
             Number 3:
This is an exercise that will be performed outside on a flat surface. It will work your shoulders and triceps. Stand with your feet shoulder-width apart. Hold the dumbbells down by your sides, palms facing forward. Lift the dumbbells as you flex and extend your right arm overhead. Don't twist at the waist; rotate only from the shoulders. Pause for one second at the top if that's comfortable on your shoulder, then slowly lower them again to starting position for two seconds. Do this for 12 repetitions on each arm, alternating arms each time. Rest for 60-90 seconds, then repeat it three more times.
Do this circuit in the same way with heavier weights. For example, if you're using 25-pound dumbbells, do the exercise with 25 pounds in each hand—repeat number 3 6 times in total for each part of the body. Rest for 60-90 seconds, then repeat it three more times.
Repeat number 3 5 times in total for each part of the body. Rest for 60-90 seconds, then repeat it three more times.
Number 4:
This exercise works your chest, shoulders and triceps equally well. Shrug the barbell straight over your shoulders and hold it there at shoulder height as you squeeze your arm muscles to create friction against the weight to reduce its weight on you; this is known as "one-arm static strength.
Repeat number 4 5 times in total for each part of the body. Rest for 60-90 seconds, then repeat it three more times.
Number 5:
This exercise works your shoulders, arms and back muscles equally well. Grab a pair of light dumbbells that are roughly the same weight as you wish to lift. Your component should be in a straight line with your elbow joint perfectly vertical at all times. Slowly rotate your hand palms up using the elbows to bend the upper arm and torso backwards so that your wrist and fingers are pointing towards the ground (this is known as "elbow flexion" or "wrist extension".
Repeat number 5 3 times in total for each part of the body. Rest for 60-90 seconds, then repeat it three more times.
Number 6:
This exercise works your chest, shoulders and triceps equally well. Lie on a flat bench with a dumbbell in each hand just above you at arm's length. Slowly raise both arms up and together in front of you until they are level with your head, then lower them back down again. Pause for one second at the bottom if that's comfortable on your shoulders. Do this for 12 repetitions on each arm, alternating arms each time.
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