Muscle growth does not have to be difficult. In reality, this workout is an excellent place to begin. We've cut through the clutter to offer you the best possible muscle-blasting chest and back workout, designed by experienced personal trainer Stuart Niven.
Exercise
Bench Press Exercises
* On a bench, lie flat on your back.
* With your hands slightly wider than shoulder-width apart, grab the bar.
* Lift the bar by straightening your arms and lowering it to your chest slowly.
* Return the bar to its original position until the arms are fully straight.
Bent-Over Rows with a Barbell
* Standing with your feet shoulder-width apart and the barbell in front of you, stand with your feet shoulder-width apart.
* Holding your back straight while bending your knees and leaning forward from the waist.
* Grab the bar and hang it with your arms straight, slightly wider than shoulder width apart.
* Squeeze your shoulders and brace your core, taking the weight up to your sternum.
* Return the weight to the starting place.
Dumbbell Row with Chest Support
* Set an incline bench at a 45-degree angle.
* Lean onto the table with your dumbbells. Your arms should be straight down and your feet should be flat on the concrete.
* Squeeze your shoulder blades together and raise your elbows to the sky.
* Return the dumbbells to their starting spot.
Pullover with Dumbbells
* Start by lying flat on a bench with a dumbbell in your hand.
* Extend your arms towards the sky, cupping the dumbbell with both hands over your chest, with your feet planted on the ground and your heart engaged.
* Lower your arms overhead until your biceps meet your ears, keeping your back pressed into the bench.
* Rep by slowly bringing your arms up above your chest.
Bench Press or Dumbbells on an Incline
* Place a dumbbell on your thighs and lie back on an incline bench.
* Push the dumbbells up so that your arms are directly over your shoulders, using your thighs for support.
* The dumbbells can almost strike at the peak of the movement.
* Return the dumbbells to the top of your chest slowly.
Dumbbell Flyes on an Incline
* Place your feet flat on the floor and lie on an incline bench.
* Dumbbells should be kept directly over your chest, palms facing each other.
* Dumbbells should be lowered in an arc out to the sides. Throughout the movement, keep the elbows slightly bent.
* Reverse the movement back to the start using your pecs.
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