Chest work out

 

  

                                                                                  IN this post, we are share chest workout exercises and basic tips 

          

  Basic tips -  

                 pls, take some energy drink, etc. , if you are a beginner pls start work out with  lightweight and if you are thick pls lift lightweight and do more reps for muscles endurance and after one week you increase your weight quantity for work out   ( for boys and girls ) 

       if you are interested in basic tips of gym please click this link 

 Muscles name of the chest - 

                                             pectoralis major and  pectoralis minor 

  

EXERCISES-  

                         

                .First week exercises- 

                             pls, do these exercises after a 20-sec. gap and stay hydrated 

                 1. Stretch your muscles  and do cardio ( running and cycling at least 10 min. 

                2.  dips ( 3 sets - 10 rep ) and increase quantity day by day 

               3.  chest  dumble fly -on plane sheet- weight 5kg,7.5kg and 10 kg  optional ) ( 3 set-12 rep)

 

                     4.  dumble   fly - on incline sheet ( 3 set-12 rep  - weight 5kg,7.5kg and 10 kg  optional )   

  

             5.  dumble press on plane sheet - (  3 set-12 rep  - weight 5kg,7.5kg and 10 kg  optional )   

           6.  dumble press -on incline sheet  ( 3 set-12 rep  - weight 5kg,7.5kg and 10 kg  optional )   

 

         7.  chest rod press -on plane sheet  ( 3 set-12 rep weight 10 kg,20 kg , 30 kg 40 kg optional ) 

       8 . pus - ups (  3 set-12 rep ) 

       

       Second-week exercises - 

 

                                      (  pls do these exercises after a 10-sec gap and stay hydrated )

                1.  1. Stretch your chest muscles and do cardio ( running and cycling at least 10 min. 

              2.   dips ( 3 sets - 10 rep ) and increase quantity day by day

                    3. chest rod press- on plane, incline, and decline sheet  ( 3 set-12 rep weight 10 kg,20 kg, 30 kg 40 kg optional ) 

           4. dumble  press on - an incline and decline sheet ( 3 set-12 rep  - weight 5kg,7.5kg and 10 kg  optional )   

         5. chest cable fly( 3 set-12 rep  - weight - optional  )

    

        6. pus - ups (  3 set-12 rep ) 

         Third-week exercises - 

                       

                   1. Stretch your muscles and do cardio ( running and cycling at least 10 min. 

     

                2.  dips ( 3 sets - 10 rap, weight optional on the back ) 

               

               3.   dumble   fly  -on plane, incline, and decline sheet  ( 3 set-12 rep weight 10 kg,20 kg, 30 kg 40 kg optional ) 

             4.   chest rod press -on plane, incline, and decline sheet  ( 3 set-12 rep weight 10 kg,20 kg, 30 kg 40 kg optional ) 

            5.  chest press on mechine ( weight 10 to 30 kg optional ) 

                           

                       

                          Disclaimer- this exercise series is informational purpose only if you have some medical issue pls consult your doctor this blog ( Himanshu Bhardwaj is not responsible  if any incident occur thank you