Tej Pandit is an IFBB Pro figure athlete. Here at bodyandstrength.com, she demonstrates how she spends her chest-day in a gym with some of the super-effective workouts. She starts by warming up and tells that shoulders have an important role in your chest workout.
She does external rotations (10-15 reps) as warm up exercise for shoulders then she does a few overhead presses with light weight, making sure that arms are thoroughly warmed up and shoulder muscles are stabilized for the following chest exercises.
1. Flat Bench Press with Dumbbells (4 Sets X 10 - 15 Reps)
Hold the dumbbells in both your hands. Lie face up on flat bench and hold the dumbbells straight up with arms extended in front of you. Bring them down together until your forearm is perpendicular and upper arm is parallel to the floor in straight horizontal line with shoulders. Inhale as you lower the weights. Slowly take the dumbbells back up breathing in. Keep your Bach little arched and torso stable throughout.
2. Incline Bench Press (4 Sets X 10 - 15 Reps)
Keep the incline at 30 degree. Lie face up on it and repeat the same motion as done in flat bench press. Inclined bench press gives the maximum pump to your upper chest.
3. Pec Fly (4 Sets X 15 - 20Reps)
Sit on the pec fly machine. Stabilize your body and firm your feet on the ground. When you hold the handles, your shoulders and elbows should in straight line, arch your back and bring the handles close to each other breathing out. Exhale as you take them back.
Afterwards, she takes a short water-break and drinks water telling you that it is very important to keep yourself hydrated on between the workouts.
4. Cable Chest Press (4 Sets X 15 - 20 Reps)
This workout works on shoulders, chest and triceps together and makes a great exercise for strengthening chest muscles. Hold the cable in both the hands standing in the middle. Torso should be slightly bent forward and arms should be bent at 90 degree forward. Upper arms and shoulders should be in straight line. Push the cables forward in this position till your arms are Full extended while exhaling. Bring the arms back to the starting position while inhaling. Always hold a second at maximum contraction.
5. Superset: Parallel Bar Dips and Push Ups (4 Sets X 15 - 20 Reps)
Do both the exercises alternatingly.
Parallel Bar Dips
Hold the bar at the handles with your hands. Lift your feet up, bending your knees a little and lift up your body working with your shoulders, triceps and chest muscles together. Bring yourself down and lift up again. Exhale as you go up and inhale as you come down.
Push Ups
Start with a plank position. Your palms directly under your shoulders. As you brace your core, lower your body by bending your elbows while keeping them pointed slightly backwards. Lower down until your chest grazes the floor. Push your body back up.
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