6 Worst Chest Workout Mistakes | Tips to Get bigger Chest |

 6  Worst Chest Workout Mistakes ||

Hello guys kaise ho aap sab ek naya topic le kar aya hu apke liye or sawagt hai apka mere blog me main hmesha apke liye naya topic le kar ata hu workout or diet ke related jo bhi main jankari deta hu wo khud ki taraf se nhi hoti jo sach hoti hai sahi hoti hai wo jankari apke pass pochata hu jisme muje thoda bhi doubt hota hai wo information main nhi deta jab tak main usko clear na kar lu per aaj ke blog me hum baat krege ki kya nhi karna chaiye jab aap chest train kar rahe ho matlab aaj hum baat kare worst chest mistakes ke bare me kyu ki main jab bhi gym jata hu toh logo ko ye galati karte hue dekhta hu apne ass pass me samjana chahta hu sabhi ko issi galtiyo ki wajah se unki chest proper develop nhi hoti hai iss liye iss blog se hum janege un galtiyo ke bare me or unko thik kaise karna hai wo bhi main apko btauga ye blog unke liye bhi jo gym shuru karna chate hai ya jinhone abhi shuru kiya hai toh guys aaj ka topic shuru karte hai.

• Too Much Incline :- jadatar log jab incline banch karte hai chahe wo dumbbell se kare ya fir barbell wo bench ko bhoht high angle per set kar lete hai mera kahne ka matlab hai some time 45 degree or bhoht sare cases me unse bhi uper jinke wajah se unka shoulder muscle jada involve hota hai yah tak ki unke shoulder joint me strain ata hai or unko injury hone ke chances badh jate hai toh iss aap asa na kare aap jab bhi incline bench ka istmal kare apko bench ko 32 se 35 degree ke around rakhna chaiye asa karne aap apne upper chest ko bahtar tarike se involve kar paoge train kar paoge and grow kar paoge per agar aap advance lifter ho toh aap 45 degree tak jaa sakte ho lekin yah per baat kar general audience ki yaniki next time wo log jab bhi invline bench kare toh bench ko apko set karna 32 se 35 degree tak incline bench jarur kare per over incline na kare.
• Lifting Shoulder During Movement : -  ye dusri galti hai jo kafi log karte hai kya aap bhi asa karte ho bench per letne ke baad jab bhi log dumbbell ya bar ko lift karte toh wo shoulder ko lift kar dete hai shoulder se hi moment karte hai yah problem ye hai ki jab bhi aap dumbbell niche late ho or shoulder lift kar dete ho toh apka chest muscle itna activate nhi ho pata or again apke shoulder me strain ata hai toh aap asa na kare agar aap karte hai toh aap iss chiz ko sudhare isko thik karne ke liye apko apne shoulder ko retract karna chaiye tab apko moment karni chaiye sidhe let kar nhi karna shoulder retract tab apko apni moment karni hai isse aap apni chest ko bhoht ache se target kar paoge or apke shoulder me strain bhi nhi ayega or ye aap chahe flat bench karo ya incline lekin shoulder retraction apko hmesha dhiyan rakhna hai kafi logo ko chest ka workout krne ke baad shoulder me pain hota hai wo iski wajah se hi hota wo isper dhiyan nhi dete.
• Lifting Hips Off The Bench :- ab baat ati hai iss mistake ki log kya karte hai chest karte hue apne hips ko bench se lift kar lete hai ya fir aap ye bhi kah sakte back ko jada hi uper utha lete hai asa nhi karna chaiye jab bhi aap ye exercise karo apka sara dhiyan isper hi hona chaiye na apki gf per hips ko lift karne ka karan ye bhi ho sakta hai ki aap over lift kar rahe ho ya fir apko adat padh chuki hai problem kya hai ki jab aap chest karte ho toh kafi log hips ko lift kar lete ho utha lete ho uper ki traf apko asa bilkul nhi karna hai isse apki spine me load aa sakta hai jo ki sahi nhi hai jab aap chest kar rahe ho us moment ke doran apki hips bench per place rahege jisse ki apko bhoht better control milega or aap bina ki problem ke chest train kar paoge even apke dono paav bhi floor per touch rahege.
• Ego Lifting :- ye mistake toh bhoht sare log karte hai maine toh kafi bar dekha hai or bhoht jada or ye mistake apne bhi dekha hoga jab log gym me chest train karte hai tab wo bhoht jada weight lift karne ki koshish karte hai ya fir unke kisi friend ne bol diya ki chalo aaj one rep max try karte hai main one rep max ko galat nhi kah rah hu per agar aap power lifting karte ho tab aap one rep max try kar sakte ho lekin jab baat ki jaye beginner or intermediate level ki jab aap muscle ko grow karne ki koshish kar rahe ho tab apka rep range hona chaiye 8 se 12 matlab apko utne weight ka selection karna chaiye jisse aap 8 se 12 rep nikal le agar aap ye mistake karte hai toh aap na kare.
• Over Stretch :- over stretch kaise karte hai log main apko btata hu jaise koi insan dumbbell fly kar rah bench per let kar jab bhi wo insan dumbbell niche layega jitna jada niche layega toh unka sochna hai ki utni hi chest jada devleop hogi per asa nhi hai isme problem kya hai ki jab aap jada fly dumbbell karte hue jitne jada dumbbell niche laoge utne apke shoulder invole hoge badme chest lekin hum yah per shoulder ka nhi chest ka workout kar rahe hai agar aap ye same moment karte rahe toh apke shoulder me injury hone ke chance badh jate hai yani apko dumbbell ko bhoht jada niche nhi lana apne dumbbell ko utna hi niche lana hai jitna ki apki elbow or shoulder ek hi level per aa jaye or yah se dumbbell ko lift karna hai or chest me continue tension bana ke rakhni hai isse apko injury bhi nhi hogi or apka chest muscle ache se invole ho payega.
• Standing Too Far From Machine :- last mistake main yah per jarur add karna chauga special chest day karte hue jab log cross cable karte hai toh wo ye galti karte hai ki wo machine se bhoht jada dur khade ho jate hai or tab exercise ko perform karte hai wo hota hai generally log usme kafi jada weight daal lete hai or cable ko pakad kar kafi age aa jate hai or us exercise ko bus khatam karne ki sochte hai aap asa mat kare iss exercise ko apko bhoht dhiyan se karna chaiye or har single rep ko feel karna or chest ke muscle jada se jada blood dalna hai jab aap ache perform karege iss exercise ko toh chest ke muscle jada se jada blood jayega per aap machine se jada dur khade nhi ho sakte apne cable ke handle ko pakdna hai or ek step age ana hai apko bus usse jada nhi or yah se aap apne dono handle ko niche layege or pura chest ko squeeze karege even jab aap release karte ho matlb jab aap cable ko piche ki traf le kar jata ho tab aap bhoht cable ko release nhi karna continue tension bana ke rakhni hai or dono handle apke nabhi ki traf jane chaiye wo sahi hoga toh handle age nhi jayege nabhi ki traf jayege toh apko iss galti ka bhi dhiyan rakhna hai ki apse asi galati na ho agar aap kar rhe ho toh thik karlo.

Toh guys ye thi kuch mistake jo kafi log exercise ke doran karte hai jo ki nhi karni chaiye or apko exercise karte hue ek or chiz ka dhiyan rakhna chaiye full range of motion karna hai guys aap agar kisi or topic per blog chahte hai aap coment me bta sakte hai main usper bhi blog jarur banauga or ye meri information kaisi lagi apko jarur btaye comment karna na bhule aaj ke liye bus itna hi tha toh guys milta hu naye blog me nayi jankari ke sath bye take care.