Hello to all the viewers, how are you
Hope you are good, I am back with another new workout post,
And in today's workout post I will tell you how you can train your chest with a pair of dumbbells.
In the full video, we will do 7 exercises
Out of which we will do six exercises in the superset and one will be our finisher exercises.
And our exercises are inclined dumbbell fly
Incline dumbbells press,
Decline dumbbell press
Dumbbell pullover
Decline pushups
Flat dumbbell press
And the last one is around the world
Let's start a post
Before starting the chest exercises, I will do a set of warm-ups with lightweight.
In this, I will hold the dumbbell in this manner and from here I will lift it up
Crossing it slightly in front of the face.
And I will do 30 repetitions,
Whenever the dumbbell comes up, I will breathe out
As soon as 30 repetitions are done, I will switch the hand and then with this hand
But I will do only one set of it.
After this, I will do my main exercise
I am doing the first and second exercises in supersets.
In which the first exercise is inclined dumbbells fly
and the second exercise is incline dumbbell press
I am using this bench for both the exercises
You can use any stool or chair at home.
In which you have to keep your upper back on the height and the pelvic bone down.
And both your feet will be well placed on the floor.
After that, you lift the dumbbell.
make sure you balanced well
And while opening both the dumbbells, you will feel a good stretch in the chest
And from here just lift it up and just squeeze your upper chest and breath out
Slow and controlled
As soon as your 12 repetitions are complete,
immediately we will perform the second exercise.
Which will be incline dumbbell press
Slowly bring the dumbbells down and
squeeze the chest by bringing it up and breath out
For this, you have to perform 12 repetitions
In this way, you will complete a set and you have to perform 3 sets
We will also do the third and fourth exercises in supersets.
In which the third exercise will be decline dumbbell press and
And the fourth exercise will be dumbbells pull over.
To do the decline dumbbell press, you have to lie on the floor.
Bend both the legs well and then lift the pelvic bone.
and balance the upper body on the upper back
In this position, you must first balance yourself well
After that bring both the dumbbells down slowly
till the time your elbow does not touch the floor.
And from here lift the dumbbells while squeezing your chest and breath out.
In a controlled way
Focus on your pectoral muscle
As soon as you complete 12 repetitions,
you will immediately lower the hip down to the floor.
And you will hold a single dumbbell in both hands, like this
Because here we are doing a dumbbell pullover,
We will move the dumbbell back till the time the dumbbell is close to the floor
Do a nice stretch
And lift the dumbbell from there, and bring it up while bandaging the elbow.
And here squeeze the chest.
Perform it slowly so that you can feel in your pectoral muscles.
Here also you have to do 12 repetitions
With this, one of your sets will be completed and you have to perform three sets of it.
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Let's move on to our next exercise.
Again we are doing the fifth and sixth exercises in supersets.
In which our fifth exercise is decline push-ups and the sixth exercise is flat dumbbells press
I'll show you by doing it.
But here you see when I do the decline pushups.
I will place both dumbbells here in this way.
And I will keep such a distance between both the dumbbells
that my chest can easily get between them
So I can get a good range of motion.
Second, I will not keep the hands straight, I will keep my hands on the sides in this way.
Because I have to do decline pushups, so I have to keep my toes at height.
Tighten the Core, make a good balance, then go down.
Feel a nice stretch in the chest
And from here you came up by pushing with your palms.
Squeeze the chest and breath out.
And try to do 12 repetitions.
Focus and target on your pectoral muscle
As soon as you complete the 12 repetitions
immediately lie down on the floor comfortably
Bend both the legs,
Pick up the dumbbells
And bring it down straight.
Again, Your elbow should touch the floor.
Lift, breath out, squeeze your chest
Control
The dumbbell should not go farther out.
The dumbbells will come straight.
Again you have to perform 12 repetitions
Here you will complete a set.
And here also we will perform 3 sets.
Here we will perform our last and finisher exercise
With which we will try to make our chest muscles fatigue.
The name of the exercise is Around the world
For which you have to lie on the floor, and bend both the knees.
And hold the dumbbells here, which will be your starting position
And from here, while rotating with absolute control,
we will bring the dumbbells above the upper abs,
We will squeeze the chest and breath out
You can also lift your neck in the exercise.
So that your chest will get a better contraction.
But perform with a little lightweight
so that you can control the weight and target the muscle
Slow and steady
We will count the repetitions whenever the repetitions
will come over the upper chest that will be one
And again repeat
Two
In this way, you have to perform 12 repetitions
Which will be a one set
And you have to perform 2 sets
So this was our today's post
I hope you liked the post
Do write in the comment box that
on which topic do you want me to make further post
And which one did you find the best exercise in today's post
Talking leave
Take care of yourself, take care of your health
Goodbye.