Top exercises for chest and shoulders

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“I train all the time and the weird thing is I’m in the gym with people between 20 and 25 years old and I look in the mirror and I look better than they do and they are young kids – either they haven’t trained hard enough or they aren’t serious enough.”- Hulk Hogan
“People can say whatever they want about the sport of bodybuilding, but to get prepared to do a contest or even think about doing a contest, or even to get into decent shape, it requires a certain amount of discipline, and it comes from taking a new year’s resolution to a lifestyle.”- John Cena

Top exercises for shoulders

Top exercises for shoulders

Top exercises for shoulders

Having great shoulders is a must for body builders. Shoulders enhance the personality and give our bodies the perfect shape. Every body builder should focus well on his shoulders. Shoulders exercises should be included in the weekly workout regime. At least once a week, some shoulder exercises should be practiced. Here is a list of the top exercises for shoulders. Check it out-

1. Front dumbbell raise

This is one of the most effective exercises to enhance the front look of the shoulders. Stand straight and grab two moderately weighed dumbbells. The dumbbell should be close and parallel to your thighs. Now, inhale and raise the dumbbell in such a way that it is laterally parallel to your shoulders and horizontally parallel to the floor. Do it one arm at a time. Do at least 10-15 reps in 3-4 sets.

2. Standing Dumbbell Military Press

Another effective exercise for shoulders. Grab two moderately weighed dumbbells and stand still. Let the dumbbells be laterally parallel to your shoulders. Now, raise them above your head such that they laterally touch each other. Get it back down to the same position. Do at lease 3 sets in  10-15 reps per set.

3. Barbell upright rows

One of the best exercises for the overall development of the shoulders. Stand still and hold a moderately weighed barbell. Keep the barbell parallel and close to your thighs. Now, inhale and raise it such that it is parallel and close to your chest. Now, exhale and get it back down. Do at least 3 sets with 10-15 reps per set.

4. Shrug Raise

One of the most easiest exercises for shoulders but this one is very effective. Hold 2 moderately weighed dumbbells and keep them parallel yet close to your thighs. Now, inhale and shrug. Exhale and get back to the initial position. Do 3 sets in 15-20 reps.

Top exercises for chest

Top exercises for chest

Top exercises for chest

Having a great chest is a must for the gym freaks. Chest exercises should be included once in the weekly workout regime. An in-shape chest enhances the appearance of a man. But, knowing the right chest exercises is a must. Here is a list of a few effective exercises for chest. Check it out.

1. Simple Bench Press

A simple bench press is the most common chest exercise. It directly lays down the optimum weight on the chest and gives it the perfect look. Just lie down on a simple Olympic bench. Now, remove the barbell and hold it parallel to your chest such that arms open fully. Now, bring it down, close and parallel to your chest. Inhale as you life and exhale as you bring it down. Do at least 3 sets in 10-15 reps.

2. Dumbbell bench press

This one is similar to the simple bench press. Lie down on an Olympic bench. Grab two moderately weighed dumbbells and let them be parallel and close to your chest. Now, raise them up such that your elbows open completely. Let the dumbbells laterally touch each other. Inhale as you lift and exhale as you bring them down. Do at least 3 sets with 10-15 reps per set.

3. Incline bench press

Simple bench press should be followed by incline bench press. It effectively covers the upper chest and gives it the perfect look. Lie down on an incline bench. Unrack the barbell and bring it closer to your chest. Now, inhale and raise the bar above your chest. Exhale and bring it down to the initial position. Do at least 3-4 set with 10-15 reps per set.

4. Decline Bench press

Follow the incline bench press by the decline bench press. It is effective for the lower part of the chest. Lie down on an Olympic decline bench. Un rack the barbell and let it be close and parallel to your chest. Let your feet rest on the ground. Inhale and raise the barbell such that you fully open your elbows. Now, exhale and get it back to the initial position. Repeat 10-15 reps in 3-4 sets.

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“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”- Hippocrates

 

 

 

 

 

 

 

 

 

 

 

 

 

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