How to Start Chest Workout For All Level Bodybuilder - Awais World

Welcome to the Awais World blog here's a chest exercise routine daily practice for fledglings, intermediates, and high level people. This exercise will focus on the significant muscles of the chest, including the pectoralis major and minor. As usual, warm up prior to starting activity and counsel a wellness expert or medical services supplier on the off chance that you have any wellbeing concerns.


Chest workout for beginner, intermediate and advanced

Chest Workout for Beginners:

Push-Ups: 3 sets of 10-12 reps Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body towards the ground by bending your elbows, then push back up to the starting position.

Dumbbell Bench Press: 3 sets of 10-12 reps Lie flat on a bench with a dumbbell in each hand at shoulder level. Push the dumbbells upward until your arms are fully extended, then lower them back down.

Dumbbell Flyes: 3 sets of 10-12 reps Lie flat on a bench with a dumbbell in each hand, palms facing each other. Lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows, then return to the starting position.

Chest Workout for Intermediates:

Barbell Bench Press: 4 sets of 8-10 reps Lie flat on a bench with a barbell at shoulder level.

Lower the barbell to your chest, then press it back up to the starting position.

Incline Dumbbell Bench Press: 4 sets of 8-10 reps Lie on an incline bench with a dumbbell in each hand at shoulder level. Push the dumbbells upward until your arms are fully extended, then lower them back down.

Chest Dips: 4 sets of 8-10 reps  Use parallel bars or a dip station, lower your body until your upper arms are parallel to the ground, then press back up.

Cable Crossovers: 3 sets of 10-12 reps  Set the cables at chest height, and stand in the middle, holding one handle in each hand. Cross your arms in front of your body, squeezing your chest at the midpoint, then return to the starting position.

Chest Workout for Advanced:

 Decline Barbell Bench Press: 5 sets of 6-8 reps  Lie on a decline bench with a barbell at shoulder level. Lower the barbell to your lower chest, then press it back up to the starting position.

Weighted Push-Ups: 4 sets of 6-8 reps  Use a weighted vest or have a partner place a weight plate on your back during push-ups.

Dumbbell Pullovers: 4 sets of 8-10 reps  Lie flat on a bench with a dumbbell held with both hands overhead. Lower the dumbbell behind your head in a controlled motion, then bring it back up over your chest.

Cable Chest Press: 3 sets of 10-12 reps  Set the cables at chest height, and stand facing away from the machine, holding one handle in each hand. Push the handles forward until your arms are fully extended, then slowly release them back to the starting position.

Plyometric Push-Ups: 3 sets of 8-10 explosive reps  Perform push-ups with enough force to lift your hands off the ground at the top of the movement.

Notes:

Rest around 1-2 minutes between sets, all things considered. Pick loads that challenge you yet at the same time permit you to keep up with legitimate structure. For a high level exercise, integrate power strategies like weight-bearing activities and plyometric developments to stretch your boundaries and advance muscle development. Guarantee appropriate structure during each activity to stay away from wounds and augment chest commitment. Remember to extend your chest after exercise to further develop adaptability and help recuperation.

Recall that singular wellness levels might change, so change loads and activities to your capacities. Continuously increment the power and weight as you become more experienced and more grounded.

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