Outer Chest Exercises

OUTER CHEST EXERCISES

Outer chest exercise
Hello guys kaise ho aap sab aaj hum apke liye outer chest workout le kar aye hai agr apki chest flat chest hai toh ye workout apke liye hai agr aap apni chest ko bhar nikalna chahte hai toh main apke sath kuch best exercise share karuga jo apki chest ko bhahr nikalne me help karegi or apke center chest per bhi kam karegi aap koi bhi exercise kar rhe hai sath me apko diet bhi leni jaruri hai diet ke bina apke muscle nhi banege jab tak unme protein nhi jayega iss liye diet apni achi rakhe or pani per thoda jada dhiyan rakhe isme apko hum set ke bare me bhi btayege chalo start karte hai.

1. INCLINE DUMBBELL PRESS :- ye apki pahli exercise hai incline dumbbell press apne koi bhi exercise karni hai toh mind connection bana kar kre asa na kare ki aap gym me hai or apka mind bhar kisi or bat me hai ye best exercisr apko bta du jo bade bodybulider hote hai wo jada iss exercise per foces karte hai ore kafi log iss exercise ko ignore karte hai jisse unko result nhi milta iss workout me apne dumbbell ko jitni speed se uper le jana hai utni hi speed se niche lana hai jatke nhi marne ab bat karte hai iske set ki.iske apko 4set10rep ke lgana hai. 

2. INCLINE DUMBBELL FLY :- apki dusri exercise hai incline dumbbell fly apni arm isme apne stretch karwana hai stretch matlb apne kholna hai jab aap apni arm ko band kare tab apko squeeze karwana hai apne isme ek chiz dhiyan rakhni hai jab aap dumbbell ko band kare uper toh unko aps me na milaye aap dumbbell ko utna hi karib le jaye jitna aapki chest per jor padh rah ho ye jaruri nhi hai ki apne dumbbell ko aps me hi milana hai ab baat karte hai iske set ki  Apko isme 4set10rep ke lgane hai.

3. FLAT BARBELL BENCH PRESS :- Iss workout ke bare me toh sabko pta hai but ek chiz ka dhiyan rakhe jab bhi aap ye exercise kare apki barbell apke nipple ke pass ani chaiye ya phir nipple ke niche utna weight le jitna aap arm se kar le iske set ki baat kare Isme apne 3set8rep ke lgane hai weight utna lena hai ki aap 8 tak karle agr aap 10 tak jaa rhe hai toh weigh badha le.

4. FLAT DUMBBELL FLY :- flat dumbbell fly iss pahle humne apko incline dumbell fly btai thi apne ye exercise bilkul dhiyan se or aram se karni hai jatke nhi marne hai dumbbell ko aps me takrana nhi hai jab bhi aap dumbbell khol kar dumbbell ko niche le kar jaye toh apne 3 tak ginti ginni hai jab aap uper aye fr 3 tak ginti ginni hai isse aap aram se kar payege or dhiye dhiye karege apke muscle me jada se jad oxygen jayegi ab bat karte hai iske set ki Apko isme 3set8rep ke lgane hai.

5. PLATE BENCH PRESS :- plate bench press apko ye exercise main ase hi samjauga bina image ke apne bench per letna hai plate apne dono hatho se pakdna hai  plate ko apne bike ke tayr ki trah pakdna hai sidha dono hatho se apne plate ko chest ke bich me lana hai dono nipple ke bich me iske set ki baat karte hai Isme apko 6set12rep ke lgane hai.

6. PARALLEL DIPS :- apko gym me parallel dips ki machine mil jayegi aap push-ups bhi kar sakte hai iski jagh per agr apke gym me ye machine nhi hai jab aap parallel dips lga rhe hai toh chest ke liye apne apni body age ko rakhni hai tricep me apne apni body piche ko rakhni hoti hai baat karte hai set ki or ek or baat agr apne iske sath push-ups bhi lgane hai Isme apne 6set10rep parallel dips and 10 rep push-ups ke.

guys ye workout 60mint ka hai 60mint me aap aram se khtam kar sakte hai toh ye thi aaj ki jankari agr apko full chet workout ke bare me jankari chaiye toh hum nich link daal dege aap dekh sakte hai milte hai new topic ke sath tab tak ke liye bye take care.