Chest workout

           Chest workout, Monday 

       

chest workout Monday 

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1 Chest workout Monday,सोमवार

अगर आप जिम जाते हो तो आपक

चेस्ट वर्कआउट सोमवार, (Monday) को करना चाहिए

1,

There are many benefits of push up exercise. Pull-ups work the arms, shoulders and back. This can be done anywhere, the most important thing is that you should feel comfortable while doing this exercise. There is no need of any type of matinee or equipment to do the exercise in this. 1. First of all, lie down with the support of both the hands and the paws of the feet, remember that the weight should be more on the side of the hands. 2. The teat should be straight. 3. Take your chest down with the help of hands and feet and bring your chest towards the top of the chest, fix a limit (sET) in your mind.

2, Bench press, 

1, Lie down on the bench in such a way that your legs are bent at the knees and the feet are resting on the ground. 2. After this, hold the toad with both your hands above the seat. 3. Bring this tod up to your chest and fit it up. 4. This is the surface of the warm up set, in the beginning you do not need to put toad put weight. 5. Exhale while going up and inhale while coming down. 6. It should take four seconds to come down once. 7. This is a helpful exercise for the upper back. 4. This gives him strength.

3, बेंच प्रेस क्लोज ग्रिप

1 

4, बाहर बेल पुल ओवर बेंत आर्म 

1 Lie on the bench in such a way that your legs are bent at the knees and your feet are flat on the ground. 2. After this, hold dumbbells in both your hands. 3. Take your hands up the puta and fit the puta and lie down. 4. Breathe with Atam. Exhale while going up and inhale while coming down. 5. Due to this the tension of your low out middle chest 6. It also exercises the low and out chest muscles of the chest.

5, इंक्लाइंड प्रेस

इंक्लाइंड प्रेस

1. तिटछी टेबल पट लेठकट टॉड को पंद्रह बाट ऊपट निचे कटे। 2. तीन बाट सेट लगाये।

6, इंक्लिन डंबल् प्रेस

1. Lie on the bench in such a way that your legs are bent at the knees and your feet are flat on the ground.  2. After this, hold dumbbells in both your hands.  3. Take your hands up the puta and fit the puta and lie down.  4. Breathe with Atam.  Exhale while going up and inhale while coming down.  5. Due to this the tension of your low out middle chest 6. It also exercises the low and out chest muscles of the chest.

7, डिक्लाइन डंबल् फ्लाई

1. Hold dumbbells in both the hands and move both your hands towards the outside and then join both the hands upside down. 2. Remember not to bend your elbows during this process. 3. Do not tense the muscles of your hands while repeating this process.

8,pec deck chest Fly

1. First pack deck machine sat down.

 2. Set the handle of the machine at shoulder level.

 3. Pull both the handles together and bring them close to the chest.

 4. In the pre-fit position, move both the handles together to the shoulders.

9,cable crossovers 

1. ।Hold the cable of the machine in both the hands. 2. Take one leg forward. 3. Pull the cable of the machine with both hands and bring it to the side of the chest. 4 Take both the hands forward to the position before the fit.