KILL THE CHEST WORKOUT
Chest is one of the most noticeable muscle group of our body. A good chest is very important for one's balanced physique. So it becomes very important to kill the chest workout with these exercises.
Our chest workout will consist of four supersets.
A) SUPERSET ONE
- Bench Press
The very first exercise of our chest workout is the most basic one. Its Flat Bench Press. Its basic but one of the most effective exercise and very easy to perform.
Perform 3 sets of 8-12 reps each. Since its the first exercise you can go heavy on this exercise.
Take no rest between two exercise of a superset.
- Decline Push Ups
Right after performing the flat bench press, perform decline pushups. Decline push ups are performed with help of a flat bench.
Perform 3 sets of 15-20 reps each.
Take a rest of 45-60 seconds after performing both the exercises.
B) SUPERSET TWO
- Machine Chest Press
This is another very easy yet effective exercise that is performed on Seated Chest Press Machine.
This exercise should be performed in 3 sets of 8-12 reps each. No rest after this exercise.
- Dumbbell Pullover
This exercise is useful in fixing the center portion of the chest. Right form while performing this exercise is very important. Use moderate weights. Don't go too heavy or too light. Perform 3 sets of 8-12 reps.
One minute rest after supersets.
C) SUPERSET THREE
- Inclined Dumbbell Press
To be performed on an inclined bench, this exercise is considered a little tough but the logic is quite simple for this one.The heavier you lift, the better you'll look. So go as heavy as you can. Perform 3 sets of 8-12 reps each.
- Bench Fly
Take a flat/inclined bench to perform this exercise and take light weights. Taking heavy weights for this exercise can cause injury to the shoulder. Perform 3 sets of 8-12 reps each. One minute rest after completion of a superset.D) SUPERSET FOUR
- Cable Crossover
This exercise is performed on the cable machine. No need to perform very quickly, just easy and slow. Concentrate on squeezing the muscle. Keep moderate weights. It help in bringing the sides of the chest in shape. 3 sets of 8-12 reps are to be performed.- Dips
This exercise is performed using the body weights. No other weights are required. Form is the key. No need to go fast. Just perform it slowly with full concentration on the muscle. Perform 3 sets upto failure i.e keep performing until you are done.
Take rest only after performing both the exercises of the superset.
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