7 Best Chest Exercise For Building Muscle

7 BEST CHEST EXERCISES FOR BUILDING MUSCLE

Hello guys kaise ho aap aaj hum chest ke topic per bat karege main apko 7 best exercise btauga apki complete chest ke liye jo apki puri chest per kam kregi muscle building ke liye kafi achi hai exercise ke sath me apko set ke bare me bhi btauga apko kitne set kitne rep ke lgane hai toh chalo start karte hai.

1. FLAT BENCH PRESS :- Flat bench press apne ye exercise bilkul sahi karni hai dhire se uper le jana hai wapis niche phir wahi speed se lana hai apki jo barbell h wo nipple ke pass ani chaiye apne feel ke sath karna hai ase nhi ki khali aap bazu uper niche kar rhe ho asa nhi Agr set ki bat kare toh iske apne 4 set 8-10 rep ke karne hai jaise har bar main bolta hu weight tabhi badhaye jab aap 12 rep se uper ja rhe ho.

    2. FLAT DUMBBELL PRESS :-   Dumbbell press agr aap kahte ki meri chest flat hai jada bhar nhi hai toh exercise chest ko mota karti hai bhar nikalti hai apne isko mind connection bana kar karna hai jab bhi aap dumbbell ko uper le jaye  khud aap chest ko uper uthaye jisse apki chest me jada se jada blood jayega Agr iske set ki bat kare toh apne 4 set lgane hai 12 rep ke dhire dhire weight bhi bada sakte ho agr nhi jada weight nhi ho paa rah toh normal weight se kare.

3. FLAT DUMBBELL FLY :- Isme apne apne bazu thode  mude hue rakhne pure sidhe nhi rakhne jaisa aap photo me dekh paa rhe hoge jab aap dumbbell ko uper la kar ek dusre ke pass laye toh apki chest bhi uthni chaiye aap masus kare or apni bazu ka dhiyan rakhe sidhi na rakhe bilkul kuch bilkul sidhi rakhne mistake na kare Baat kare hai ki toh iske apne 3 set 12 rep ke karne. 

4. INCLINE BENCH PRESS(BARBELL) :- Incline bench press jo hoti hai apki chest chodha karti hai jo bade bodhbuilder hote hai wo jada incline press per focus karta hai Set ki bat kare toh apne iske 4 set 8-10 rep ke lgane hai.

5. INCLINE DUMBBELL PRESS :- Isme aap jatke na mare slow feel karke uper jana h usi speed me niche ana weight itna le ki aap ache se exercise kar paye jada heavy na le aap jaberdasti wala kam na kare dhire dhire weight badhaye Bat karte hai set ki isme apne 3 set 10-12 rep ke lgane hai.

6. INCLINE DUMBBELL FLY :- Main apki puri chest ko cover kar rah hu agr aap iss typ se workout karte hai toh apko kafi help milegi isme bhi humne same karna hai jaisa flat dumbbell bench press me kiya hath ko thoda band rakhna hai Iski set ki bat kare toh apne 3set 10-12 rep ke lgane hai.

7. CROSS CABLE FLY :- Ab tak maine jo exercise btai sab basic exercise hai apko bhi pta hoga aap ye workout kisi bhi chote gym me kar sakte ho local gym me jada bade gym me jane ki jarurt nhi hai jo begnners h ye exercise apne last me karni hai iski set ki bat kare toh Apne iske 5set 15 rep ke lgane hai agr aap 12 tak bhi ja rhe ho toh koi bat nhi kyu last tak ate ate apki enrgy kafi kam ho chuki hogi Jo bhi aaj maine workout btaya isme stretch and squeeze ka kam hai apne strech karna squeeze karna hai koi bhi workout ho karna jaruri h workout se pahle apni body ko warm jarur kre jaisa main har bar kahta hu.

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