Guradesh Mann, a physiotherapist and fitness consultant, shares how he builds up his chest, shoulders and triceps with different sets of exercises. He started off with warming up doing two exercises before his push session. First he does external rotation with the band and then a few serratus punches with the dumbbell. For external rotation with the band, hold the band in both the hands from the middle, arms should be at shoulder length apart in front of you with fists holding the band. Now, pull the band outwards moving the elbow joint only and all the other body parts will not move in the standing position. Do a few reps. Moving on to the serratus punches with the dumbbell, lie down face-up on the bench holding a dumbbells in both of your hands and have both your arms extended straight above your body. Now, lift the dumbbells up together pushing from your shoulders only. Bring the shoulders down. Do at least 12 reps of this exercise.
Guradesh further moves for his main workout session with these 6 exercises.
Incline Chest Press
3 Sets X 8 Reps
An incline bench serves as multi-workout support equipment in gyms. It acts on developing your chest. You start this workout by placing the barbell at level above you where your hands can grip them while stretching them. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest aligned with the barbell. Using a pronated (arms facing down) grip that is wider than shoulder width, unlock the bar from the rack and hold it straight above your body with your arms locked. This is where you start.
Now breathe in and come down, slowly until you feel the bar on your upper chest. Take pause for a second and then bring the bar back to the starting position as you exhale, pushing the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. You should time it such that it takes you double the time to go down than to come up. Repeat.
Guradesh likes to time himself for his resting intervals from 60 to 90 seconds. He insists on keeping yourself hydrated. He has about 30 grams of glucose dissolved in water during his workouts.
Cable Crossover Exercise
3 Sets X 12 Reps
This is another powerful chest exercise. Put one leg forward, grab the handles in both of the hands after adjusting the weights. Now, pull the handles inwards bringing them down, both arms extended but with a slight bend at the elbows and meeting in front of your body. Continue to repeat.
Shoulder Press on Smith Machine
1 warm-up set of 15 reps
3 Sets X 8 Reps
Guradesh advices to start with 1 warm-up set of 15 reps. This workout acts on your shoulders. Sit on the bench keeping your torso straight under the machine. Hold the barbell with both the hands extended and bring it down below your chin towards the chest. Now, push it up again feeling the stretch on your chest muscles and then repeat. Use shoulders’ strength to perform the exercise.
Guradesh tell us about his basic diet which comprises of 6 meals a day. He eats 3 meals of chicken, 2 meals of eggs and whole eggs and 1 meal is of mutton. He revealed that he hasn’t taken any protein shakes from last 6 months and has been deriving his proteins through natural foods only.
Side Lateral Raise (Sitting)
1 warm-up set of 15 reps
3 Sets X 12 Reps starting
As always, Guradesh starts with one warm-up set of 15 reps then proceeds further. This workout works on your shoulders. Sit straight with upper torso stable and unmoved. Only thing which will move will be your arms pivoting through shoulders. Hold dumbbells in both the hands and then lift them up together on the sides to shoulder level and take them down slowly, palms facing down all the time. Elbows a little bent but all the lifting movement has to be performed from the shoulders only. Do not swing your body while bringing them down or up.
Close Grip Bench Press
3 Sets X 10 Reps
After your warm-up, lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest. After a second’s pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Repeat the movement.
Overhead Dumbbell Tricep Extension (Sitting)
3 Sets X 10 Reps
Guradesh gives a very important tip and says that a lot of people do not use full range of motion while exercising on any muscle they are training and that is where they lose the results on gains. For example, if someone is doing triceps and bringing the hands down behind their necks with the weights, they must keep bringing their forearm down till they touch their biceps, which is full range of motion. This will give the real stretch to your triceps. Another thing people are confused while doing this exercise is that whether they should keep their elbows close together or apart. He prescribes, not to worry and keep the elbow at the distance comfortable to you without intentionally pushing them in. All depends upon your rotator cuff stiffness, if yours is stiffer, you can’t bring them together.
To begin, sit straight on the bench with dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position. Keep the upper arms close to the head with elbows in, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms must stay stationary. Now, go back to the starting position by using the triceps to raise the dumbbell, exhaling. Repeat.
About The Author
He is a Fitness Consultant, Bodybuilder, coach and upcoming actor. He represented India in 2013 &2014 Athletic Physique at World Bodybuilding & Sports Championships. He ..
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