chest blast workout - how to build upper, lower, middle chest

Hello friends this is Himanshu here today I am going to discuss chest  workout.

In this blog today I will tell about different chest  workout exercise.

Complete three sets of each, resting for 30 to 40 second between sets.

Aim for sets of 10 to 15 reps. If that's beyond your chest  efforts, just do the best you can.

 Chest can be divided into three parts. Today i will explain the different part of chest exercise. 

a) Upper chest

b) Middle chest

c) Lower chest 

  Upper chest 

1. Incline bench press 

Lie on your back on incline bench and set your hands just outside your shoulder width.  your upper back remain tight and  push the weight up and then slowly lower down above your chest. Push up as you breath out.

                                

2.  Decline push ups 

In this type of push-ups placing your feet high than hand position.

3.  Incline fly

• First you require a incline bench at 45 degree.
• Lie on the bench and your core should be tight .
• Hold the dumbles in both hand and your palms could  be in-front of each other above  the chest.
• Then slowly lower down the dumbles at a level of chest and elbows are minimum bend. And then back to the starting position. 

Middle chest

4. Bench press 

• Lie on your back on the bench then set your hands just outside your shoulder width.
• Your upper back remains tight and push the weight up and your hands are directly above your elbows. 
• And slowly lower down to your chest as you breath in. Push up as you breath out.

Target 

All upper body strength.

                           

5. Push ups

Perform a standard press-up, but with your hands placed wider than shoulder-width apart.

*This push up makes the large size of chest and also effect of triceps muscles.

6. Chest fly

Lie on the bench and shoulder supports by the bench and your feet flat on the floor. Hold the dumbles on both hand and above your chest and palms are facing each other . Keep the slight bend your elbows throughout. And slowly lower down and then back to push up .

Target 

Deltoid muscle and pectoral and chest muscles.

                                   

Lower chest 

7. Decline bench press 

 In a decline bench press , the bench is set to 15 to 30 degrees on a decline . This angle place your upper body at a downward slope , which activities  the lower pectrol muscles as you push weight away from your body 

 8. Incline push ups 

Incline push ups are a great way to start a push up routine . if you have trouble doing the basic push up. The exercise still targets the main chest muscles (the pectoralis major and minor) but puts far less stress on your elbows and significantly reduces the amount of body weight you are lifting. Incline push ups can be done just about anywhere.

                                 

9.  Chest dips 

• Put your elbows a little bit wider then your shoulder .
• Move knees slightly  forward ,and your body is shape like c .
• Contract your abs to maintain the position 
• Keep your head in line with your spine as you go down. 

Conclusion  

So guys as you all know that today i explained  the different exercise of different part of chest. Chest is the main part of body and all personality  depend on the chest and every person wants a big chest.  Follow these guidelines if you want to large and perfect chest.