Hi friends in today section there are best chest exercises I’m posting and its my 101% guarantee that these exercises fill gives you the desired result .For easy understood I have also uploaded picture of every exercise .
BENCH PRESS
It is consider as the best exercise for chest
Muscles involve - pectoralis (chest) ,deltoid,tricep
Instruction - lie on the flat bench face up with your feet on the ground hold the bar with your hands with 3-4inches wider than your shoulder lift the barbell slowly lower the barbell to your middle chest with your elbow keep in side without jerking the bar slowly press it to the starting position.
Incline bench press
This is a compound weight exercise for upper chest ,front deltoid and triceps
Execution – Sit on incline bench which is at 30-45 degree incline with your back on it and your feet holding the floor firmly hold the bar 3-4 inches wider your shoulder now slowly take off the bar from the rack and bring it to your upper chest keeping your elbow sides stop for a sec when your bar touching your pec (chest) now slowly push the weight to the starting position for best result keep the movement slow and controlled
Flat bench dumbbell press
This is another good exercise for chest for the muscles group chest front, deltoid and triceps
Execution – Holding the two dumbbells in hand lie on a flat bench now extend your arms up your palm facing your feet now slowly lower the dumbbell as low as possible but your shoulder should be out side ,the more you lower the dumbbell the maximum chest will expand
Decline bench press
This exercise put stress on lower- outer part of chest .
Lie on a decline bench face up with the feet under the supporting pad and grip the bar 3-6 inches wider than your shoulder now lift the barbell off the rack and slowly lower the bar to your lower chest with your elbow moving to the sides without bouncing the bar slowly press it to the staring position
Narrow grip will involve more triceps and inner chest while wider grip will give more stress on outer chest.
Incline dumbbell press
This is the alternate option of incline bench press execution and result and the body part involve is the same as the incline bench barbell press
Flat bench dumbbell fly
This exercise involves muscles pecs ,biceps and deltoids and its function is to expanding chest
Take two dumbbells and lie on a flat bench extend your arms with your palms facing each other bend your elbows slightly and fix them through the exercise keep your arms perpendicular to the torso slowly lower the dumbbells in semi circular motion until your arms parallel with the floor slowly raise the dumbbell with the same arc to the starting position.
Push ups
Push up is the best total body exercise that build strength .It is a compound exercise and train all body parts including chest ,biceps,triceps,back,shoulder,abs and even legs
Execution – Get on the floor your hands should be placed beneath the shoulder keep your back straight and your knees straight and parallel and straight to the floor now slowly lower your body so as to touch your nose to the floor and then return to the starting positio
