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Chest Workout

 We need to do only 4 workout for a good chest 


No 1: Flat Bench Barbell Press

The flat barbell bench press is the most common exercises used in the gym. It is the staple exercise for building muscle mass and strength in the chest.


No 2: Incline Dumbbell Press

    1. Adjust the bench to an incline of 15–30 degrees.

    1. 2. Sit on the bench and place two dumbbells in the creases of your hips.
    2. 3. Lie back on the bench with the dumbbells, and, once in position, engage your core.
    3. 4. Press the dumbbells toward the ceiling. Your palms should be facing forward. Rotate your shoulders outward to engage your lats. Your upper back should remain tight and stable throughout the entire set. All repetitions should begin from this position.
    4. 5. Slowly lower the dumbbell until your upper arm is slightly past your back. Your elbows should be at a 45-degree angle to your torso, while maintaining a neutral wrist.
    5. 6. Pause for a second at the bottom of the rep.
    6. 7. To begin the upward movement, squeeze your chest and push the dumbbells back toward the starting position.
    7. 8. Continue to press until your arms are long with a slight bend in your elbows. Finish the movement at the top by squeezing your chest.
    8. 9. Maintain distance between the dumbbells at the end of the repetition.


    No 3: Cable Chest 

    • Set the pulleys on a dual-cable machine to chest height, and stand between the two stacks. Grab the handles.
    • Keeping your back straight and core engaged, raise your arms out to your sides, palms facing forward, and walk a step or two forward in order to create tension on the cables. Stand with one foot in front of the other.
    • Bend your elbows slightly, making sure not to let them travel behind your shoulders. This is your starting position.
    • Pull your hands toward each other in wide arcs in front of you, pausing when your hands touch before slowly returning to the starting position. Alternate your forward foot with each set.


    No 4: Machine Chest Fly Pec Deck

    1. Set up the fly machine to your desired range of motion.
    2. Then, sit on the machine with your back against the pads and plant your feet on the floor.
    3. Now, grab the handles with your arms extended and a slight bend in your elbows.
    4. Then, pull the levers together while contracting your chest muscles until your hands almost touch together.



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