WORKOUTS TO GAIN CHEST IN HOME GYM

Hai Guys..!!

Peoples are more like to structure their chest muscle.
Do this workouts Daily sure Will get a Good result

I will post Some workouts Wisely..!!

WORKOUT'S

*PUSH-UPs
*DUMBBELL PULLOVER
*BENCH PRESS
*DUMBELL PRESS

ELOBORATION

PUSH-UPs 

INFORMATION
This exercise is excellent for developing the pectorals majors and the triceps.

You can do it anywhere.Vary the torso angle to isolate the work.

EXECUTION

Lie prone with your arms straight,your palms flat on floor,and your hands shoulder-width apart.Hold your feet together or very slightly spread.

-Inhale and bend your elbow to bring your torso near the floor,avoidng extreme hyperexetension of your spine.

-Push yourself back to an arms-extended position,exxhaling as you complete the movement..


DUMBELL PULLOVER

INFORMATION
This exercise develops the entire pectoral muscle and works the triceps long head,teres major,lats and rhomboids.You can do this movement to stretch your rib cage.To do so,use a light dumbell and make sure you bend your elbow slightly.

EXECUTION

Lie on the bench,with your feet on the floor.Hold a dumbell with both hands,palms against the underside of the upper set of plates,thumbs and forefingers encircling the handle:

-Inhale as you lower the weight behind your head,slightly bending your elbow.

-Return to the starting postion and exhale.

BENCH PRESS

NOTE : I dint get sufficient information about this workouts..Sorry for inconvience

EXECUTION
Lie on your back on a flat bench.Keep your buttocks in contact with the bench and your feet flat on floor :

-Take an overhand grip on the barbell with your hands more than shoulder-width apart.

-Inhale and slowly lower the barbell until it reaches your chest.

-Press the weight back up,exhaling as you complete the movement.



DUMBBEL PRESS

INFORMATION
This exercise is similar to the barbell bench press except that the longer range of motion inherently possible with dumbbells help to stretch the pectoral major.The tricep and anterior deltoids are also involved.

 


EXECUTION

 Lie flat on the bench with your feet on the floor for stability,your arms extended upward,and your hand facing intoward each other holding the dumbbells:

-Inhale and lower the dumbbells to chest level,bending your elbow and rotating your forearms to bring your hands in pronation.

-Press the dumbbells back up an do an isometric contraction to isolate the stress on the upper pectorals,exhale as you complete the movement.