Chest workout

Here comes Adrian, you free online personal trainer, again. We have not got time to talk about chest workout yet. Chest, the most important muscle group in your upper body, unlike other parts of your body like shoulders which require more intense workout to see result,  gives you the fastest results if you exercise properly! and only if you read this session!

Alright! let's get started!

Dumbbell bench Press

Step 1

lie back on the flat bench. hold the dumbbells with neutral grip. keep your arms fully extended.

Step 2

Lower your dumbbells towards your lower chest as you keep your elbows close to your body. Hold for a brief moment. Return to starting position. Keeo your entire back on the bench at all time.

3 sets of 13 reps, take 30 secs break between each set.

The next exercise we are going to look at is focusing on your upper chest.

Incline bench press

Step 1

Set your bench to incline with a around 60 degree angle. 

Step 2

Lie back on the incline bench. Hold the barbell with overhand grip, slightly wider than shoulder width. Hold the barbell with arms fully extended. the barbell is directly above the centre of your chest.

Step 3

Lower the barbell towards your lower chest as you keep your elbows close to your body. the barbell should slightly touch your chest at the end of the movement. refrain from bouncing the barbell off your chest. Hold for a brier moment. Returning to starting position. keep your entire back on the bench at all times.

3 sets of 13 reps, take 30 secs break between each set.

Tips

When adjusting your seat, please bear in mind, the steeper the bench is, the upper the chest will be worked, but if it is too steep (upper than 80 degree), it will put more pressure on your shoulder rather than chest.

Hope you all have a big, firm, sexy chest!

By Adrian Xiao JI