COMPLETE CHEST WORKOUT | @ANUJA MULEY PATIL

A) CHEST PRESS MACHINE:- 1. Place your hands with the line of shoulder. 2.Make your chest up and maintain your back arch. 3. Your hips should be landed on your pads. 3. Then Press handles and release it slowly and press. B) PEC-DECK FLY:- 1. Rack your weights. 2. Adjust your pulleys and handle's 3. Place your hips on pad maintain back arch. 4. Up your chest and place your hand on handle with the line of shoulder. 5. Whenver u r going to press your chest u have to straight your elbows. 6. When u r going release your hands in reverse side that time uh have to tilt your elbow slightly with the line of shoulder and then uh r ready press again. C) INCLINE DUMBBELL PRESS:- The Incline Bench Press primarily works the clavicular head of the pectoralis major, or the upper portion of your chest. It also works the anterior deltoid (front portion of the shoulder) and the triceps (backside of your arm). 1.Grab two dumbbells and position yourself in front of a bench set up at a 30 to 45-degree incline. 2. Place the dumbbells on your lower thigh, right above your knees. 3.Maintain the dumbbells in this position and sit down on the lower end of the bench. 4.The dumbbells should be resting on your knees in a vertical orientation at this point as see. 5.Place your feet flat on the floor, directly under your knees, and point your feet straight or angled out up to 45 degrees Begin the movement by pressing the weight directly up overhead Do not rotate the dumbbells any more than is necessary, and it is unnecessary to make them touch at the top. Reverse the movement by bringing the weight back down until the edge of the dumbbells are in contact with your outer chest When you are finished with your set, use momentum to simultaneously stand back up to a sitting position while bringing the outstretched dumbbells back down to your knees Alternatively, you can simply drop the dumbbells in a controlled manner. D) DECLINE DUMBBELL PRESS:- Lie on a decline bench and grasp the bar with a shoulder-width grip Let your shoulders depress into the bench as you let the bar settle Inhale and tighten yours lats, upper back and core Lower the bar down to the bottom of your chest, keeping your elbows and wrists directly beneath the bar Briefly pause the bar on your chest Exhale and drive the bar back up to starting position E) CHEST CABLE PRESS:- Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.