Chest workout

Top Best Chest Exercise for Inflate Muscles at home – AIM

Day 1 (Monday) Chest Exercise 

Workout :- Chest Exercise

There are heaps of workout you can do on chest day. But you don’t want to spend a Monday to trying them all. You simply need to know the Top Best Chest Exercise for Inflate Muscles at home – AIM.

So we’ve taken the necessary steps for you, and found the best chest workout using few simple equipment. As mention below of every workout.

This isn’t a list of the hardest works out. You can swap exercise in your daily schedule for these given exercises. Simply do these exercise as according to build your own chest.

TIP: – These workout for intermediate if you are advanced you can increase 1-1 set of each workout and if you are beginner you can decrease reps according to your potential.

Day 2 Leg workout

1. Bench Press

Barbell Press
Bench Press
  3 SETS 12, 10, 10 REPS (take at least 1 min. rest)
  1. Take a flat bench and barbell (put desired weight).
  2. Lie on a flat bench back and your head should be straight.
  3. Lift the bar and hold it straight. This is your starting position.
  4. Now, breathe in and slowly down barbell until the bar touches your chest.
  5. Breathe out and push the bar up back to the starting position.
  6. Repeat and continue until the set is completed.

Tips: –  1. You should be in full control of the barbell .
2. Be careful of letting the bar drift too far forward. You need the bar to contact your middle chest and no place else.

Equipment: - 1. Flat Bench 
             2. Barbell

2. Dumbbell Press

Dumbbell Press
Dumbbell Press
  2 SETS 10, 12 REPS (take at least 1 min. rest)
  1. Take flat bench and set of dumbbells and put desired weight according to your potential.
  2. Lie on a flat bench and look straight and back should be straight.
  3. Hold a pair of dumbbells directly above your shoulders width then, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  4. Then, breathe out and push the dumbbells up with your chest and hold for a second then,
  5. Lower both dumbbells to the sides of your chest.
  6. Repeat and continue until the set is completed.

Tips:- You can choose incline or decline bench if your bench is adjustable.

Equipment: - 1. Flat Bench 
             2. Dumbbells

3. Dumbbell Fly

Dumbbell fly
Dumbbell Fly
 2 SETS 10, 12 REPS (take at least 1 min. rest)
  1. Lie on a flat bench with a dumbbell on each hand. And keep the weights close to your chest.
  2. Take a deep breath then, press the dumbbell to lockout at the top. This will be your starting position.
  3. Then slight bend on your elbows and slowly down the dumbbells both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.
  4. Once the dumbbells reach chest level Return your arms back to the starting position as you squeeze your chest muscles and breathe out and hold for a second.
  5. Repeat and continue until the set is completed.

Tips:- You can choose incline or decline bench if your bench is adjustable.

Equipment: - 1. Flat Bench 
             2. Dumbbells
 

4. Machine Fly

Machine Fly
Machine Fly
2 SETS 10, 15 REPS (take at least 1 min. rest)
  1. Sitting on fly machine with your back against the pad.
  2. Then Grab the handles at shoulder height. Take deep breathe.
  3. Then breathe out and slowly squeeze the handles together.
  4. Breathe In and slowly loss the handles until your chest muscles are fully stretched.
  5. Repeat and continue until the set is completed.

Tips:- You can perform with resistance band/ stretch band by placing band on on your shoulder height.

Equipment: - 1. Fly machine

5. Standing Cable Fly

Cable fly
Cable Fly
 2 SETS 10, 15 REPS (take at least 1 min. rest)
  1. Stand in the middle of cable machine and hold the pulleys in each hand.
  2. Set both hand at slightly above shoulder height then, take a step forward and bend your elbow. This will be your starting position.
  3. Take breathe in and squeeze your arms until you feel stretch on your chest.
  4. Slowly loss the both hand and come back to starting position as you breathe out.
  5. Then hold for a second and Repeat and continue until the set is completed.
Equipment: - 1. Cables

Caution:-

1. Use a spotter if you are beginner.
2. Don’t bounce the weight.
3. Use or select desired weight according to your potential.

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