EXERCISES THAT TARGET CHEST AND ARMS MUSCLE GROUP

 EXERCISES FOR DEFINING CHEST AND ARMS MUSCLE GROUP:

One of the best ways to lose weight is to work out with both arms and chest. This article will discuss different ways that you can do this. You must be well prepared when starting any new exercise program including arm exercises and chest exercises. There are many different types of these two types of exercises, so it is good to know which ones are the most effective to help make your decision easier. You should also know what kind of machine you will be using, the number of sets, repetitions, etc. to get the best results.

When you are trying to increase your muscle mass, one of the best techniques is to do both arm exercises and chest exercises all at the same time. This gives you more benefits than only doing one type of exercise. There are two ways you can do this; with a machine or free weight equipment. You will need both machines and free weights for an effective workout.

This technique is a very good way to burn fat and build your muscle mass but it should be done in a controlled manner. If not done correctly, it can be very dangerous as it can cause a lot of unnecessary strain on your joints and ligaments. This can lead to serious injuries, which could even put you out of the game for several months. Many professional athletes enjoy this kind of workout routine because it helps them to get in better shape quickly. Some other benefits are that it releases endorphins, improves mood, helps the body detoxify, and reduces stress.

Getting started with this exercise is easier than you think because there are so many different types of machine and free weight exercises you can choose from. You should also have a good sense of balance when doing chest exercises so that you don't fall over while doing them.[5] When doing these exercises correctly, your muscles will be stronger and able to move quicker. You will also notice that you will be able to sustain the same speed for longer.

FOR TARGETING THE CHEST MUSCLE GROUP-

• BENCH PRESS:

The bench press is one of the most fundamental exercises you can do in resistance training. Not only does it work your chest, shoulders, and triceps (all upper-body muscles), but also your core for stability.

To complete a successful bench press you need to lie on the exercise bench with hands gripping the barbell at arm-length; then sit up straight before pushing back into an arched position. To push the weight upwards, exhale sharply and drive through your heels to create leverage. Hold this position for 2-3 seconds before returning to the start position, inhaling at this point. If you fail to maintain a stable position while pushing the weight up, the weight will fall back down on the planet.

Here are a few tips that will help you increase your bench press performance power:

1. Minimal Repetition Exercise

To maximize your time under tension, perform a set of 6 or 10 repetitions instead of 3 or 5. For example, if you normally use 90 lbs for 3 reps, try 90 lbs x 6 reps instead of 90 lbs x 5 reps. The biggest benefit to this method is to concentrate on form and not fatigue. Remember to keep good form when doing all your repetitions without any extra time under tension (i.e., reducing rest).

2. Negative Bench Press

A negative bench press is an exercise that will help you to develop more strength and power and increase your bench press pressing ability (which is particularly beneficial for sports like football and basketball). To do a negative bench press, simply lie on the bench with the barbell overhead. Slowly lower the barbell to chest level while keeping your arms straight without locking elbows. While lowering, inhale and exhale forcefully on the way down so you forcefully get air into your body. When touching your chest, contract your muscles forcefully by exhaling sharply through pursed lips and forcibly pushing up until the barbell is again in the overhead position.

3. Use Reverse Grip

Having a reverse grip will help you to develop more strength and power. By doing so, your last two or three reps will be very difficult. For example, if you normally bench press 135 lbs using a standard grip (palms facing each other), try bench press 135 lbs using reverse grip (palms facing away from each other).

• INCLINE PUSH-UP:

Push-ups can be a boring and repetitive exercise, but they are effective. However, if you want to spice up your routine and take your push-ups to the next level, how about trying an Incline Push-Up? Incline push-ups add a new level of difficulty for this traditional exercise because the muscles have to fight against gravity while fighting through what otherwise would be considered a harder position. With practice, an enhanced range of motion will come with time that allows for more variety in different types of movement during any given workout. This guide will show you how to do an Incline Push-Up with 1 leg up on a chair or bench so you can get it started right away.

Step 1: Get into a push-up position

Get into a traditional push-up position with your arms against the floor and your body forming a straight line. Keep your body as straight and aligned as possible with your toes pointed straight and touching the ground. Your head should be down and looking forward to keeping the right posture. Make sure that you are not jutting out your hips to the side or bending them backward because this will cause uneven stress on all of the muscles involved with doing an Incline Push-up.

Step 2: Keeping the body as straight as possible, slowly lower yourself down until you reach 90 degrees of knee flexion, keeping your feet flat on the ground. At this point, switch your hands and now place one hand with your palm facing down and the other with your palm facing up. Your body will remain in the same position as it was before, but now you can straighten out at the hips and move them forward to meet each other creating a 90-degree angle between them; this will allow for an easier range of motion.

Step 3: With 1 leg lifted on a chair or bench, jump up to the top of it by raising your supporting leg off of it. Lower yourself back to the ground on your other leg by bending the knee so it's at 90 degrees of flexion. Repeat until failure.

Tips & Tricks

1) You can start with just 1 leg up on a bench or chair; then try adding another; then another; and so on depending on the repetition you feel you need for each exercise. 

2) If you find that your elbows are rolling forward during push-ups, keep your arms slightly bent at the elbow rather than straight down. This will make it easier to straighten out at the hips without having to put impetus into bending them forward. 

3) Keep your body in a straight line while you perform the exercise.

 

4) Bend your knees somewhat while you are raising yourself up to the chair or bench, so that you can jump up onto it rather than having to jump down onto it. 

5) Switch off hands every time you start doing an exercise; it feels weird at first, but after a little practice, you'll be able to alternate them smoothly. 

6) Try doing more repetitions with one leg up on the chair or bench than with two; this will allow for enough rest time to do an equal number of repetitions each time before fatigue sets in, allowing your muscles to change around and adapt to the new stressors.

FOR TARGETING THE ARMS-

• BICEP CURLS:

Bicep curls are a classic weight lifting exercise that can strengthen and develop your biceps. You perform the bicep curl by grasping a barbell or dumbbell with both hands and raising it to your chest, then lowering the weight to the ground again.

Before you start, make sure you're using the proper form: Stand with your feet about shoulder-width apart, knees slightly bent. Keep your back straight and inhale as you lift the dumbbell or barbell to your chest. Don't swing the weights up — just raise them straight up to start, and keep them close to you as they travel down again. Exhale as you bring the weights back down.

As you lift the weight, your palms should face in toward each other. This is known as a supinated grip, and it helps to keep your elbows close to your body so you don't cheat by leaning forward with straight arms. You can also curl with an underhanded grip, or even with the barbell held in both hands so that it's resting on the backs of your hands rather than on top of them for a more intense workout that focuses on your forearms.

If this isn't intense enough for you, try adding a weighted vest or holding an ankle weight between your feet while you curl. Or try using two weights at once, one in each hand. Be careful when using heavyweights, though, because bicep curls are known for causing muscle strain injuries in people who lift with bad form.

If you're just starting out in weight training, you might want to start with lighter weights until you learn the proper form. You can also try doing biceps curls in a standing position rather than sitting down on a bench. As you get stronger, experiment with different grips; the supinated grip will work your biceps more directly than the underhand or hammer grips will.

For an even more effective workout that'll also work your back muscles and shoulders, consider adding pullups to your routine.

Don't forget to use a pair of smooth, cushioned gloves when you do bicep curls; these will make the exercise less of a strain on your wrists and forearms.

The biceps curl can be performed with either barbells or dumbbells, depending on your preferences. This article focuses on performing bicep curls with barbells. If you're not familiar with how to perform this exercise, check out the tips below to learn the proper form.

• TRICEPS DIPS:

Triceps dips are so-called because they target the tricep muscle, one of the three main muscle groups of the upper arm. Triceps dips also involve your hip flexors so you will be able to work on your overall body but specifically on your legs, buttocks, and stomach area. This exercise consists in sitting at a bench with both feet on it while lifting yourself up with both arms until you are in a vertical position that looks like somebody is standing holding their arms up (hence “triceps”) then bending back down into the starting position. It can be done by either pulling yourself up with an overhand grip or by grasping both sides of the bench for balance.

Ease triceps dips

This is the easiest way to perform triceps dips and is most appropriate for beginners. It targets the lower part of your triceps muscle and the area of your shoulder. You can use a bar or a flat bench. The exercise can be performed inside at home or outside where you might need to prepare a place with a suitable surface (for example, if you live in an apartment and don’t feel comfortable performing the exercise with bare feet on your floor). To do this, grab hold of the bar or bench with both hands and keep your back straight as you would do when sitting up from a chair. Your arms should be fully extended and your feet firmly on the ground. If you have a spotter who can help you position yourself, do so before you start your performance. Slowly push yourself up by extending your arms until you are standing upright. Hold this position for a few seconds before slowly returning to the start position.

 VARIATION:

This is the second easiest way to perform triceps dips and can be performed using a flat bench, barbell, or another sturdy object from which to hang on. The exercise requires a lot of strength due to the amount of weight that will be put on your body while performing it. If you cannot do a single rep on your own, ask a spotter to assist you. Grab hold of the bar or bench with both hands and keep your back straight as you would do when sitting up from a chair. Your arms should be fully extended and your feet firmly on the ground. If you have a spotter who can help you position yourself, do so before you start your performance. Slowly push yourself up by extending your arms until they are in line with your body and parallel with each other. Relax then spread them horizontally until they touch the bench or bar that is supporting them. Hold this position for a few seconds before pulling yourself back expelling all the air from your lungs and starting the next rep.

Muscles worked:

Triceps dips target your triceps muscle, however, since you will be lifting your body as you perform the exercise, your hip flexors will also be involved as well as your muscles of the shoulder and upper arm. The muscles that are fastest to develop will be those of the arms and shoulders because they are used in just about every gym session or sport that we do. It is important not to overlook them because it is likely that we all want to have strong arms and shoulders just like men do.

• PULL-UPS:

Next time you see a gym, stop in and do a few sets of pull-ups. The benefits are worth the effort.

You might be thinking that pull-ups are just for people who have been going to the gym for years or have their own personal trainer, but this is not true! Pull-ups can help to build your biceps and back muscles while also increasing grip strength and stability in your core. All you need is some time (about 30 minutes) with an appropriate set of grips (like the ones pictured). Here are a few tips to help you get the most from these workouts.

1. Use a chair to do dips as part of your warm-up.

Dips place a lot of stress on your arms and chest, so you must build up your strength first. Besides, doing a set or two of dips will also work your core muscles as well as the lower portion of your arms and chest. Remember to keep your elbows pointed down toward the floor and hold them there throughout the movement.

2. Do not swing your body or use momentum to move through the movement.

When you are doing pull-ups, you mustn't use the weight of your body to help you move through the exercise. Besides, swinging can cause injury, so avoid using momentum when exercising.

3. Hold your back taut at all times during the exercise.

Pull-ups work your back muscles as well as biceps and forearms, so remember to keep your back taut at all times throughout the movement. After all, you do not want any bulges or sagging in these areas! Hold yourself tight and continue to work yourself up throughout this exercise.

4. Focus on squeezing your biceps throughout the movement.

Your biceps are the muscles that are most likely to suffer from building up strength in deadlifts or bench presses. Do not let this happen! Work out your biceps with pull-ups to keep these muscles strong. Squeeze your biceps as hard as you can throughout the movement, and remember to concentrate on this muscle group each time you do a set of pull-ups.

5. Use different grips for variation.

You may use whatever type of grip you wish for pull-ups, but be sure to try several during each session, including different variations of push and chin-ups (one arm and two arms). You will be able to go through more repetitions if you include all types of grips in your workout.

6. Use the right type of back support during your sets.

Pull-ups can put a lot of stress on your lower back, so while you are doing them, be sure to keep an extra couple of pillows or mats nearby so that you can sit down on them whenever necessary. You can even place one or two underneath your lower back while doing the exercise. By using the right type of back support, you will reduce lower back pain and increase your ability to continue working out regularly at home.

7. Work out with a partner when you can.

Unless you are very strong, work out with a partner who can spot you and help you to complete your sets when your strength is not enough to complete the entire movement. When working out with a partner, try to work up to the number of repetitions that would be required if you were doing them alone. Remember, do not rely on your partner for assistance! Keep practicing these exercises until you master them and then take up regular pull-ups in your workout routine!