Be it the armour-plated chest or chiselled washboard abs, most of us step into the gym to achieve that well defined torso. Achieving this may not come easy as it requires consistency, a nutritious diet and variations in workouts. You don’t need to spend hours in the gym to get this perfect. For someone looking to pack on some serious upper body muscle, one of the top priorities needs to be to determine which workout works best for you and get the needle moving right away.
Pullover for chest and shoulders
Athletes love this exercise since it is the best way to gain substantial muscle mass at the chest, lats and the rib cage. The chest muscles need to be worked through multiple angles to maximise muscular development. Incorporating pullovers help to achieve thick back and chest muscles. While working the upper body, this form of exercise also effectively works the triceps and lats. Another advantage of pullovers is that they test stabiliser muscles, the support muscles that help move the weight. Therefore it’s important to develop these muscles to ensure steady support. Practice results in improved flexibility.
Lie on a bench supporting your shoulders and upper back, and the hips at a slightly lower angle.
The feet should be flat on the floor at shoulder width. Grab dumbbells with both hands overhead. Breathing is the key to best results.
Start with dumbbells over your chest and elbows bent 10 to 15 degrees.
Breathe in deeply and lower the weight backward over your head slowly and make sure your upper arms are parallel to the torso.
Do not overstretch as it can damage the shoulder and neck joints.
Exhale and bring the dumbbell back to the starting position.
Row over for trapezius
This old school exercise is super effective for building back mass and strengthening the stabiliser muscles. It not only aids to the overall upper body strength, but is also excellent for building lower back strength and stability. Since this is a non-flexion exercise, your lower back must keep your torso from folding. The bent-over row works wonders if performed correctly since people tend to often have typical form issues which future leads to incorrect weight distribution.
Grasp the bar with a palms facing downwards and at shoulder width. Bend the knees a bit and bring your torso forward by bending at the waist. Keep your back straight until it is parallel to the floor.
Keep your torso stationary and lift the barbell close to you. Let your elbows remain close to the body and make sure to use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Inhale and lower the barbell back to the starting position. Repeat.
Flies for chest
If you really want to bring up your chest and if you follow the instructions, there is no doubt your chest will make some serious progress. Practicing dumbbell flies or machine flies is the way to get a well-toned upper body. Chest exercises such as flies not only help build your chest, but also help chisel your biceps, triceps, shoulder, lats and abdomen. If you’re looking to shape up that bulk muscle in your chest, incorporate dumbbell or machine flies into your workout.
Decline chest press
This is equipment that works as a great chest building tool. People might actually say that the decline bench press may actually flatten your chest, but truth be told, it may actually be more beneficial than the standard bench press. The lowered position of the declined press aims at boosting your range of motion and also activates the front shoulder muscles called anterior deltoid.
Secure your legs and lie on the decline bench and grasp the bar with shoulder grip
Use a medium width grip, lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack
As you breathe in, come down slowly until you feel the bar on your lower chest
Bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.
TEXT DEBRAJ SHOME ❖ PHOTOS STUDIO3 ❖ HAIR & MAKE-UP PAWAN ❖ MODEL ABHISHEK
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