Chest Workout
Picture: Cable Fly Chest best workout
What is weighted pushup?
The weighted push-up is a variation of the traditional push-up exercise where additional weight is added to one's body to increase resistance and difficulty. This can be done by wearing a weight vest, holding a weight plate, or having a training partner place a weight on the person's back. The added weight challenges upper body strength and can help build muscle and increase overall strength.
Why should we do the weighted pushup?
Weighted push-ups can help increase upper body strength, especially in the chest, triceps and shoulders. They can also help increase muscle mass and improve overall fitness. Plus, because weight can be added gradually, they can be a progressive challenge that helps keep pushing the body to adapt and improve.
How to perform weighted pushup?
To perform a weighted push-up, you will need to use some type of weight to increase the resistance on your chest and triceps. There are several different ways to add weight to push-ups:
Wear a weighted vest:
This is a vest that you can put on that has weights built into it. It allows you to add weight to the push-ups without having to hold anything in your hands.
Hold weights:
You can hold a barbell, barbell, or kettlebell in each hand as you perform push-ups. Make sure you have strict form and a strong core.
Use a resistance band:
you can wrap a resistance band around your back and hold each end in your hands to increase resistance to your push-ups
Before you begin, it's important to note that it's important to have good form when doing push-ups in general, and start with a weight that's comfortable for you and gradually increase as you build strength and endurance.
Picture: Weighted pushup
Chest press cable
The cable chest press is a strengthening exercise that targets the chest muscles. It is usually done using a cable machine where the individual faces the machine and grasps the cable handles with their hands. The individual then pushes the ropes forward, extending the arms and contracting the chest muscles. This exercise can be modified in terms of resistance and range of motion to increase or decrease the difficulty. It is a good exercise for increasing chest strength and muscle mass.
Standing Cable Chest Press techniqueThe standing chest exercise is a strengthening exercise that targets the chest muscles. Here is the basic technique for performing the exercise:
Picture: Standing Cable chest press
- Start by standing in front of a high pulley cable machine with a straight bar grip.
- Grab the bar with a neutral grip (palms facing each other) and stand with your feet shoulder-width apart.
- Step away from the machine to tension the cable.
- Place the bar at chest level and keep your elbows close to your body.
- Push the bar forward, straighten your arms and squeeze your chest muscles.
- Slowly release the bar back to the starting position, keeping the weight under control throughout.
- Repeat for desired number of reps and sets.
It's important to maintain good form and avoid overextending your arms or bending forward, which can put unnecessary strain on your shoulders. It is also important not to lock the elbow as this could damage the joint.
The fly is a great exercise for strengthening the chest muscles, especially the pectoralis major. Here are the steps to perform a breast fly:
- Lie on a flat bench with your feet flat on the floor.
- Hold a dumbbell in each hand, palms facing each other.
- Raise the dumbbell above your chest, keeping your elbows slightly bent.
- Lower the dumbbells to your sides in a wide arc, keeping your elbows slightly bent.
- Pauses are short when your arms are parallel to the ground.
- Lower the dumbbell to the chest in the same wide arc, squeezing the pecs at the top of the movement.
- Repeat the desired number of repetitions.
Tip:
- Start with a weight that you can handle comfortably and gradually increase it as you get used to the exercise.
- Keep your elbows slightly bent throughout the movement to avoid joint strain.
- Focus on maintaining slow, controlled movements throughout the exercise.
- Exhale while raising the dumbbell, inhale while lowering the dumbbell.
Consider adding chest flies to your chest routine with exercises like bench press and push-ups for a complete chest workout.
How to Do the Incline Bench Press
The incline bench press is a variation of the traditional bench press that works the upper pecs. Here are the steps to perform the incline press correctly:
- Set the incline press to the correct angle. Most recliners have a variety of settings, so choose the one that suits your experience and preferences.
- Lie down on the couch with your feet flat on the floor and your shoulder blades together.
- Grasp the barbell with an overhand grip slightly wider than shoulder width.
- Loosen the bar and slowly lower it towards the chest while bringing the elbows closer to the body.
- Pause briefly at the bottom of the movement, then push the bar back up to the starting position.
- Exhale pushing the bar up and inhale pushing the bar down.
- Repeat the desired number of repetitions.
Tip:
Start with a weight you can handle comfortably and gradually increase the weight as you feel more comfortable with the exercise.
Keep the shoulder blades compressed throughout the movement to maintain good posture and avoid injury.
If you are new to the incline bench press, consider working with a spotter or personal trainer to ensure good form and avoid injury.
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