Top 7 Best Exercise for Chest - Get Fitness First

Best Chest Exercise

People who go to the gym work out a variety of exercises to get a charming and strong body, as well as take different types of diets. But every exercise does not suit every person. There is a great desire to get a strong sewn in men and they also work hard to break the waist in the gym, but to get such a fascinating and strong chest, some select exercises that work on the check and the right diet with them. Is needed. So, let's know about special exercises to make chests.

1. Push ups

One of the many benefits of push-ups is that it is such a workout for a wide chest that you can do anywhere. Lie down on the floor of the stomach. Raise the body with both hands and bring it down. This will increase chest issues and strengthen the side.

2. bench press

The most traditional and popular workout of the chest i.e. the bench press is very helpful in strengthening chest muscles. If you do not work in the workout, then you can start working on it. Lay the bench on the bench for the bench press and hold the barbel with both hands. Pick it up and down 15 to 20 times. This will strengthen the chest muscles and sew will be wide.

3. Dumbel Chest Press

If you do not want to use barbel then you can exercise chest with the help of dumbles. To do this, lie behind the bench on the bench and take dumblocks in both hands instead of barbel. Keep in mind that dumbles do not tilt more for this.

4. Dumbbell bench press

Dumbbell Bench Press Exercise is very similar to a few flat dumbel presses. But the Dumbbell Bench Press works more accurately on chest muscles. To do this, lie down on the bench with a waist and lift the dumpling in both hands and push the shoulders towards them and then lift them up. Set 3 of its 10 to 12 ramps.

5. barbell bench press

The Bench Press has been the finest exercise for years to bring chest expansion and shape. Experts from around the world have been considered as standard exercises for chest shaft and strengthening the bench press. To do this, lie flat on your bench on a standard Olympic bench, now remove your weight straight from the stand with the weight of the feet on the ground and bring it down towards the chest and then move upwards. Run the two hands together to keep the balance of the rod.

6. Flat dumb press

Flat Dumbel Press is the best exercise for shaping the chest. This is better than the flat bench because your hands do not fall below a limit. When the rod touches your chest as soon as you are on the bench, you push it upwards. In the case of Dumbel Press there is no such thing about coming to your chest. The more pressure you take down the dumbbell, the pressure will be made on your chest.

7. Decline bench press

The Diklin Bench Press is similar to the normal bench press. Use the press bench that can be adjusted to do this, and then lie down on the waist and remove the barbal unit from the stand and bring it down to the chest and then back to the top.

What to eat and how much to eat

Take 45 percent of carbohydrate, 15 percent fat and 40 percent protein in the diet with the Chest Exercise. But yes, be sure to note that this is a baseline. It can be either more or less according to the body's needs. Before deciding on your diet and exercise, you should consult the expert.

Rest also important

Since morning, body and mind are physically and mentally occupied, and unable to rest, which is very important for them. After exercising specifically, the body must get complete comfort, so that the full benefits of exercise can be obtained. If you cannot sleep for eight hours, then it is very difficult to get good results.

Take complete rest and get good results.