4 Chest Workouts | Get Bigger and Massive Chest |

 4 Chest Workouts ||

Hello guys kaise ho aap sabhi log umed karta hu aap sabhi log ache hoge or khush hoge aaj ek naya workout blog le kar fir hazir hu or aaj ke workout blog me main apke sath share karuga new chest workout schedule mere kahne se ek bar aap apne regular chest workout schedule ko iss blog me btaye gye chest workout schedule se replace karna or comment box me jarur btana ki apko kaisa laga kisi bhi workout schedule ko follow karne se pahle usko samjna bhoht jada jaruri hain iss liye main apse request karuga ki aap blog ko pura padhe last tak padhna  or blog me batai gai choti choti chize jaise number of repetition posture or kiske baad kon se exercise karege wo sab bhoht dhiyan se dekhna or jitney bhi workout schedule hote hain wo main apke liye hi bnata hu isko agar aap aaj ke schedule ko kuch samay tak follow karoge toh apko bhoht result milne wale hain iss liye aaj ka jo chest workout blog hain apko kuch hi din me apni chest ki shape me bhoht fark dekhega apka samay kharab kiye bina apna blog shuru karte hain.

PUSH UPS :- Exercise per jane se pahle apko thoda warm up karna hoga jisme sab se pahle hum karege push ups iss push ups me thoda sa change hain wo main apko btauga ki wo kya change hain jab bhi aap push ups karte ho toh apke jo dono hath hain wo thode se shoulder se bhar hote hain tab aap push ups perform karte ho per yah per change hain ki hum dono hatho ko bilkul shoulder ke nich rakhege thik hain toh matlab narrow grip push ups karege karne ka tarika wohi hoga jaise aap normal push ups karte ho ki aap pura niche jaoge niche jane per apki chest jo hain wo floor ke bilkul close na ho and pura upper aaoge elbow ko siddha karoge or chest ko squeeze karoge or aap apni lower back ko jada lift ya niche nhi rakhoge apki body state line rahegi or apne push ups perform karne hain ye warm up hoga apka apko bus ek chiz dhiyan rakhni hai apne iske 2 sets karne 12 repetition ke use jada nhi karne iss exercise ko sahi se perform karoge toh apki chest activate ho jayegi iske baad hum chalege apni exercise shuru karne ki traf.

1. FLAT DUMBBELL PRESS + FLAT BENCH PRESS  :- Pahli exercise ko hum super set me perform karege jisme pahle hum karege flat dumbbell press apko dhiyan ye rakhna hain ki apko asa weight lena hain jisme aap 6 repetition kar pao use jada nhi matlab apka muscle failure ho jana chaiye us 6 repetition me or posture main apko kafi bar bta chuka hu back me ek art maintain karege dumbbell niche layege chest ke jab aap dumbbell chest ke close le aye wah se dumbbell aap lift karege full range of motion ke sath chest squeeze karni hain or apni sanso ko bhar chodhna hain iss trah se ane 6 repetition pure karne hain bhoht hi control way se iss exercise ko perform karna hain ab jaise hi apke 6 repetition pure ho jaye uske baad aap bina wait liye siddha agli exercise karege jo humara super set hain flat bench press isme bhi apne 6 repetition karne hain posture humara same rahega jaise flat dumbbell press me tha slow control way me apne ye exercise perform karni hain barbell ko chest ke close layege tabhi lift kare iss trah se apne 6 repetition complete karne hain dono exercise perform karne ke baad dumbbell se or barbell se apka ek set complete ho jayega dono ko mila kar iss tarike se apko 3 set perform karne hain per dhiyan ye rakhe ki har set me weight badhane ki koshish jarur kare per apko dono exercise ke 6 se jada repetition nhi karne matlab weight us aecording select kare.

2. INCLINE CABLE FLY + DECLINE PUSH UPS :- Dusri exercise ko bhi hum super set me perform karege jisme pahle hum karege incline cable fly incline bench jo apko set karni hain uska degree jo hoga wo hog 25 degree matlab low incline karna hain cross cable machine ke bich me hum apna incline bench set karege jo D-handle hote hain cable fly me hum uska istmal karege jab aap ye exercise perform karoge toh aap elbow ko thoda band rakhege or yah se aap dono handle ko lift karege dhiyan rakhna hai ki wo bilkul close na aa jaye apke handle matlab touch na ho apne chest ko squeeze karna hain apni sans ko bhar chodhna hain apne jada se jada sans lene ki koshish karni hain jab cable ko niche le jaye toh slowly apne niche le kar jada hain jab aap handle niche laoge release karoge toh chest me apne stretch feel karna hain bhoht jada handle ko niche na chodhe apne har repetition ke sath contraction ko feel karna hain or jaise hi apke 12 repetition complete ho jayege toh siddha apne badhna hain agli exercise ki taraf jo ki super set hain wo hogi decline push ups matlab aap apne pero ko foot ko elevated platform per rakhege aap apne per bench per rakh sakte hain apke jo dono hath hoge won a toh bhoht jada age rahege na hi bhoht jada piche wo rahege shoulder ke bilkul niche thik hain yah se aap niche jana shuru karege or apke hath jo hain won a to hander ki taraf hone chaiye na bhoht jada bhar ki taraf chest jaise hi flor ke karib aa jayegi aap tab upper ayege chest ko squeeze karege full range of motion se exercise ko perform karege jaise aap upper ate ho apne apni sans ko bhar chodhna hain make sure apka posture jo hain wo acha hona chaiye apne apni chest per focus rakhna hain jaise hi apke 12 repetition ho jayege wo hoga apka ek set issi tarike se apko 3 set perform karne hain.

3. INCLINE BENCH PRESS :- Hum baat kareg ab apni tishri exercise ke bare me jo ki hain incline bench press bus apka ye dhiyan rakhna hain jab aap incline bench ka angle set karoge wo hona chaiye 42 se 45 degree matlab high incline karege or aap incline bench per let jaye aram se iss exercise ko aap dhiyan se karege taki shoulder per weight na aye shoulder per effect na ho barbell ko slowly niche lana hain apni upper chest per yah se squeeze karte hue full range of motion me bhoht hi control way me or dhiyan se iss exercise ko perform karna hain apne ab samjne wali baat ye hain yah per iss exercise ke bhi hum 6 se 8 repetition hi karege matlab apko utna weight select karna hain ki 6 se 8 repetition me apka muscle bilkul fatigue ho jana chaiye matlab failure ho jana chaiye or apko number of set karne hain 3 usee jada nhi karne main fir se bol rah hu apko ye exercise bhoht hi dhiyan se karni hain.

4. STIFF ARM BARBELL PULLOVER :- Ab baat karte hain hum apni last exercise ki jo ki hain stiff arm barbell pullover ek chiz apko isme samjni hogi jo grip hain barbell ki matlab dono hatho ka distance jo hoga wo hoga apke shoulder se thoda ander uske baad apki jo grip hain apka jo thumb hain wo bhar ki taraf hona chaiye matlb jiss trah se apki baki ki finger se pakda hua hain ussi tarike se apne thump ka istmal karna hain iss exercise ko bhi aap dhiyan se kare apne bench per let jana hain ye matter nhi karta ki apne apni elbow ko bhoht jada straight rakhna hain agar aap jada straight rakhoge to hake shoulder per sara weight jaa sakta hain iss liye thoda band rakhan hai apni elbow ko barbell ko niche lao late raho bus dhiyan karo ki bhoht jada niche na lao yah se chest muscle ko activate karte hue bar ko lift karo chest ko squeeze karo or apni sans ko bhar chodho ye exercise ko apko bhoht dhiyan se karna hoga har set me apko 10 se 12 repetition perform karne hain number of set hoge 3 mera ek suggestion rahega ki aap iss exercise ko bhoht jada weight se try na kare normal weight le or har repetition ke sath matlab jab aap bar ko upper late ho apko chest ko pura squeeze karna hain contraction feel karna padega tabhi apko iss exercise ka benefit hoga.

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