The present era in which we are living is full of health hazards, because of pollution, and rapid industrialization. The daily lifestyles of people have changed. The physical activity in our daily life is limited.
The human body is like a complex and delicate machine, which comprise of several small parts. A slight malfunctioning of one part leads to the breakdown of the machine. Similarly, if such a situation arises in the human body, it also leads to the malfunctioning of the body. Exercises can play a significant role in keeping society, community, and nation wealthy.
Men who are interested in having a powerful physique need to concentrate on exercise that develops the chest and arms. Numerous chest exercises that can be used in a workout program for the person. Some of the important chest exercises are given below:
#1. Beginning Push-Ups:
This is the warming exercise for the upper body and arms. Push-ups are a form of endurance conditioning.
- Lie face-down on the floor.
- Place your hands on the floor.
- Bend your elbows.
- Raise your body from the knees up, until your arms are fully extended.
- Keep in mind that your knees should remain on the floor.
- Slowly return to the original position.
Avoid this exercise if you suffer from back pain problems, or else, it may hurt you.
#2. Standard push-ups:
This is a warm-up exercise for the upper body and arms, particularly the pectorals and triceps.
- Begin in the ‘up’ position.
- Hand positions can vary but shouldn’t be at least slightly wider than the shoulders.
- Keep your elbows close to your body.
- Lower yourself slowly.
- Keep your back straight and do not allow your knees to touch the floor.
- Inhale while lowering and exhale while raising yourself back to starting position.
#3. Bench Press:
- Lie on the flat floor or bench.
- Withholding a barbell with your hands slightly wider than shoulder-width apart.
- Then, lower the bar towards your chest.
- Return to the original position.
Repeat 5 sets of 5 repetitions.
#4. Overhead press:
- Hold a bar with your hands.
- Keep in mind the chest should keep up and core braced, press them overhead until your arms are straight.
- Repeat it.
Continuous 4 sets of 12 reps.
#5. Incline Bench press:
- Position the sliding seat in such a way that that the shoulders are directly beneath the handles.
- Fasten the seat belt and sit back.
- Take hold of the handgrip firmly, but do not squeeze them.
- You need to exhale while pushing the bar away from your body.
- Wait for a moment before allowing the bars to return to the original position.
The number of reps is 12.
#6. Standing Incline Press:
It develops the pectorals, anterior deltoids, and triceps.
- Position your body on the incline bench.
- In one sweeping motion using the arms, legs, and back, lift the dumbbells to shoulder level from the floor. This is referred to as ‘cleaning’ the weight.
- Press the weight overhead, arms extended. Keep the weights close together.
- Keep in mind that your elbows should close to your sides.
- Keep in mind that weights can be raised from the shoulders.
- Keep the arms extended and back flat against the incline bench.
- Bend your waist and lowers the weight until the weights reach the floor.
A spotter is recommended when doing this exercise.
#7. Bent-Arm Fly:
This exercise develops the upper and inner pectoral muscles.
- Sit down and adjust the seat so your shoulders are directly under the handgrip overhead.
- Keep your forearms behind the pads, and one of the hand bars should be in your grip.
- Make sure that your thumbs are under the bar.
- Exhale when you bring your arms together.
- Inhale when you slowly return them to the original position.
#8. Double Pulley cross:
This exercise develops the upper pectoral muscles.
- Take hold of the handles attached to the two cables and set forward so that the weights are raised slightly from the weight stack.
- The hands cross each other past the midline of the body for full pectoral contraction.
- Exhale when you bringing your arms together.
- Inhale while drawing the arms apart.
Benefits of Chest Exercises
- The pecs play an important role in maintaining the good posture of our body. They also stabilize the shoulder joint.
- Chest exercises improve the capacity of oxygen intake by our lungs.
- Chest exercise builds the muscle around the breast tissue; this helps to provide more lift and support.
- This exercise also helps in building muscle tissues and strength.
Rear Delt Exercise
This exercise develops the posterior deltoids, back, biceps, and transverse abdominals.
- Starting from placing your knee and left hand on the bench.
- You should extend the opposite leg slightly behind you on the floor for support.
- By holding a dumbbell in your hand, with you’re extended toward the floor.
- You should squeeze your shoulders together at the top of your repetition.
- Return to your original position.
Repeat 3 steps of 10 to 12 reps.
#1. Arnold Dumbell Press:
- Hold two dumbbells in front of you.
- Raise dumbbell by extending elbows; abduct and internally rotate shoulders to straight arm position.
- Lower to original position and repeat.
#2. Lying one arm lateral raise:
- Lie on a flat bench.
- The dumbbell should be in your uppermost hand.
- The direction of your shoulders should be perpendicular to the bench.
- The upper leg should be straight in line with the bench and your leg should stretch out to floor the floor.
- Slowly lower yourself to the starting position.
Repeat 2-3 sets of 5-6 reps.
#3. Front Plate Raise:
- Hold a barbell plate in both hands.
- Your palms should be facing each other.
- Make sure that your arms are straight and locked during the exercise.
- Start with the plate down near to your waist.
- Slowly raise the plate until it is little over the shoulder level.
- Return the original position.
Repeat 2-3 sets of 5 reps.
#4. Standing Barbell Press Behind Neck:
- Place a barbell on your back.
- Stand with your feet about shoulder-width apart.
- Keep hands about 4-6 inches wider than shoulder-width.
- Press bar overhead to arm’s length.
- Lower slowly back down to your shoulders.
- Keep your legs straight at all times.
#5. Standing Dumbbell Upright Row:
- Hold dumbbells, hanging, against your upper thighs.
- Make sure that dumbbells are about 10 inches apart.
- Pull dumbbells straight up.
- Keep your weight close to your body and slowly return to the starting position.
Repeat 3-5 sets of 6-8 reps.
#6. Cuban press:
- Starts with the standing position, hold dumbbells in your hands with your shoulders rotated forward.
- Raise the dumbbells by rotating the shoulders, back and pinching the rear delts.
- Raise the weight in such a way that your elbow’s joint is parallel to the ground and elbow to wrist is perpendicular.
Do 2 sets of 5 reps.
#7. Handstand push-Ups:
- Start by pressing the wall with your hands.
- Make sure that your body is straight.
- You should face the wall with your head.
- Slowly lower down yourself to the ground.
- When your head almost touches the ground, and then push yourself slowly until your elbows are nearly locked.
- Repeat the entire procedure.
#8. Bench dumbbell reverses flys:
- Works your delts.
- Lie face down on a flat floor or bench.
- Hold dumbbells, palms facing in, and arms hanging straight down.
- Keep your elbows locked and your arms straight.
- You should raise the dumbbells in a semicircular motion up to the height of the shoulder.
- Slowly returns to original the position.
Complete 3 sets of 6-7 reps.
Diet and Exercise
A healthy balanced diet and regular exercise are essential for maintaining physical and mental health. The protein requirement for an adult is 0.8 gms per day for every one kg of bodyweight exercise. The protein sources are fish, poultry, dairy, eggs, and vegetables.
About 45-64 percent of our daily calories should come from carbohydrates.
Frequently Asked Questions (FAQs):
1. Are these exercises really important?
Yes, these are definitely important. Apart from all other types of exercises, this will help one in enhancing their chest.
2. What are the key benefits of these exercises?
- Reduce the risk of cardiovascular disease
- Improve your mental health and mood
- Control weight
- Strengthen your bones and muscles.
- Reduce the risk of some cancers.
3. What are the diet requirements here?
The protein requirement for an adult is 0.8 gms per day for every one kg of body weight. The protein sources are fish, poultry, dairy, eggs, and vegetables.
About 45-64 percent of our daily calories should come from carbohydrates.