Ashwani Duhan starts off while introducing himself as 2017 Miami Pro Mr. World champ. He lets you know how he builds his killer chest with 3 of his favorite workouts in the gym. A lot of knowledge is dispersed on the internet regarding chest workouts but it never gets better when you get to watch how it is done from people who have done it and proved it on their bodies like Ashwani does. The exercises he demonstrates not only will lead to wider chest but also enhance overall strength of your torso.
He tells you that he will divide the workouts in 3 broad heads which will include different variations of the exercises under them. Workout will have 4 Sets X 10 to 12 Reps. First workout will comprise Cable Crossover Flyes, second will be Chest Presses and third will have one exercise that is Pullover. Before you start with the exercises, do not forget to warm up. Ashwani starts with Cable Crossover Flyes.
1. Cable Crossover Flyes (4 Sets X 10 – 12 Reps of each exercise)
A. Middle Pectoral: Start off setting up two handles on two high cable pulley machine and stand in between with your hands extended out gripping the handles above your body. Stand with a foot forward, torso bent al little with straight back, don’t swing, use only your shoulders for the flyes. Slowly bring the handles down towards your sides as this will be your starting position. Then bring the handles together towards the front of your body in the middle, squeezing your chest and hold for a count. Whenever you squeeze you chest muscles, don’t forget to breathe out.
B. Lower Pectoral: After doing the middle pectoral one, remain in the same position. Hold the pulleys and move them down this time not only using the shoulders but bending your hands towards your sides from your elbows. Bring them down in this position, contracting your chest as Ashwani does. Hold for a count.
C. Superset of A and B: In slow movements combine the above two flyes adding the upper chest one to it for one more variation. Start from exercise for lower pectoral and one by one go up to middle pectoral.
2. Chest Presses (4 Sets X 10 – 12 Reps of each exercise)
A. Flat Press: Ashwani heads towards the flat bench after picking up a pair of dumbbells. As he does it, hold the dumbbells in front of you at shoulder width. Once at the shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. This will be your starting position. Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest. Hold for second and then come down slowly.
B. Incline Press: Repeat the chest press with the dumbbells on an incline bench this time as it was done on a flat bench earlier. The angle should be of 30 degree and should be able to hold your body well for support. Make sure that you lift manageable weights for all the presses. Focus on your breathing. Breathe in while pressing down and breathe out as your arms go up.
C. Decline Press: Repeat the same movement of exercise of dumbbell press on a decline bench. Position the dumbbells parallel to your chest and then push them up. Place your legs safely while exercising on a decline bench and movements should be slower. This variation of chest press exercise demands a little more focus as your body is inclined backwards. Focus on your breathing.
D. Svend Press with Dumbbells: Ashwani says that this exercise is one of his favorites and he is doing it for the viewers this time so that they know what he does for his chest volume. He picks up a pair of dumbbells and lies down face up on the flat bench. As he does it, hold the dumbbells together facing each other in front of your chest, raised high. Bring them down breathing in and then push them straight up breathing out.
3. Dumbbell Pullover (4 Sets X 10 – 12 Reps)
Ashwani picks up one dumbbell for this exercise. He uses flat bench and lies down face up. As he does it, hold the dumbbell beneath the one weight side making a hold with both your palms, the other end of the dumbbell hanging down. Take it back over your head, arms stretched and pull it down just in front of your chest. Breathe in while taking them overhead and breathe out as you bring it in line with your chest again. This makes a great workout for your upper chest and acts on your arms and shoulders too.
About The Author
He is Pune based athlete and a software engineer.
..
Read More..
YOU MIGHT ALSO LIKE