Full Chest Workout With New Technique | नई तकनीक के साथ |

Become stronger faster: Try our new chest workout technique.

A full chest workout is very important to build strength and define muscles in your upper body. What chest exercises are I going to tell you today with new techniques? They will target every muscle of your chest very well. These may seem like basic exercises to you but you can get better results in less time by doing them.

Today’s workout includes exercises like bench press, dumbbell press, cable cross but each exercise is designed in such a way that different muscles of your chest will be targeted well. The new technique emphasizes proper form at different angles to reduce muscle activity to the maximum.

Whether you are a beginner or a very old player, anyone can strengthen their chest by doing this. You all know that warming up is very important for doing an injury free workout, and cooling down after the workout is also very important.

1. Barbell Bench Press with Incline Hammer Press

The Barbell Bench Press with Incline Hammer Press is an excellent complement to any full chest workout program for the following reasons: It works your chest, triceps, and shoulders first. Second, it optimizes the tension in the muscles during the lift, which over time may result in greater increases in terms of both size and strength. 

Last but not least, the squeeze at the peak of the exercise guarantees that your chest muscles are working hard. Your muscles work harder as you lower the barbell, pause halfway, touch your chest, and then push the weight back up. 

We go on to the Incline Hammer Press once we have completed 15 repetitions of the Barbell Bench Press. Since this exercise works the upper chest and shoulders, it’s a great addition to the flat bench press. Use the same rep and set pattern to make sure your chest muscle development is balanced. 

Combined, these methods tone your chest muscles in a variety of ways, boosting the efficiency and intensity of your exercise. Try the Barbell Bench Press with Incline Hammer Press for a different kind of chest pump the next time you work out!

2. Pec Dec Fly

A fantastic exercise to incorporate into your full chest workout routine is the Pec Dec Fly. It’s made to particularly target the muscles in your chest, which will help you develop strength and definition there. However, why do we include this particular exercise in our chest workouts?

In actuality, though, you are isolating your chest muscles when performing a Pec Dec Fly. This indicates that you are not overusing other muscles and are instead concentrating all of your energy on toning your chest. Over time, the strength and definition of your chest will increase as a result of this isolation.

Now, let’s talk about the set and rep scheme mentioned. Doing 3 sets of 15, 12, 10, and 8 reps is a common way to structure your workout. Starting with higher reps and decreasing as you go allows you to fatigue your muscles effectively.

But what about that extra technique you mentioned? Holding one hand while doing reps with the other, then holding for 10 seconds? That’s a fantastic method to increase the intensity of your workout and experience a true burn in your chest. It can help further strengthen your chest muscles and provide an additional challenge.

So, if you want a stronger, more defined chest, make sure to include the Pec Dec Fly in your workout routine. For an additional challenge, don’t forget to try that additional approach!

3. Incline Bench Press

The incline bench press is a key exercise for your full chest workout routine. But why exactly do we add it in? Well, let’s break it down.

When we do regular bench presses, we mainly work on the middle part of our chest muscles. But with the incline bench press, we target the upper part more. This means we’re hitting different parts of our chest, giving us a more balanced and complete workout.

Now, let’s talk about how to do it. We’ll start with a light-load.We’ll aim for 7 reps in one set. Here’s the twist: after each rep, we’ll briefly rest for a second, then hold the weight up for another second. This adds an extra challenge, making those chest muscles work harder.

After doing this set, you’ll feel a burning sensation in your chest. That’s a good sign! It means you’re really targeting those muscles and pushing them to grow stronger.

So, next time you hit the gym, don’t forget to include the incline bench press in your chest workout routine. It’s a simple yet effective way to take your chest gains to the next level.

4. Landmine Chest Press with Push ups

Push ups and the Landmine Chest Press might be the perfect combination to increase the ante on your full chest workout routine. You will gain greater strength and definition from this set of exercises since it targets the muscles in your chest in a new and effective way.

We’ll perform four rounds of Landmine Chest Press and four sets of Push ups in this session. To keep the challenge fresh, every set will have a different amount of repetitions.

In the Landmine Chest Press, a landmine—a piece of specialized equipment—is used to press a weight away from your chest. It works your shoulders, chest, and triceps, giving you a complete upper body workout.

Differentiating the rep count (15/12/10/8) guarantees progressive overload, which is necessary for building muscle.

After every Landmine Chest Press set, push ups will be the next exercise. A traditional bodyweight exercise that works the triceps, shoulders, and chest is the push up. We increase the intensity and endurance training of our workout by performing 20 repetitions in each set.

Combining these two workouts will challenge and exhaust your chest muscles to the fullest. Try the Landmine Chest Press with Push ups if you’re prepared to intensify your chest training!

5. Cable Fly

6. V-Bar Chest Press

Do you want to intensify your exercise routine for your chest? Doing V bar chest press in Smith machine targets your chest very well. Due to which it is a very good exercise for full chest workout.

What makes this activity an essential part of your routine, then? To begin with, it’s excellent for focusing on various areas of your chest. Due to the large grip made possible by the V bar, the outer chest muscles are well targeted. This implies that you can form those pecs from every perspective.

The Smith Machine also offers stability, which enhances safety and controllability. This is quite helpful if you want to focus on proper form or are new to lifting weights.

The next time you work out at the gym, try incorporating three sets of 15/12/10 reps of the V Bar Chest Press on the Smith Machine into your chest program. You’ll feel the heat and see the results soon enough.

Conclusion

A new full chest workout technique provides an effective way to build strength and muscle in your chest area. Incorporating innovative techniques like the cable fly, incline bench press, and landmine chest press, it targets different muscles, promoting the development of balance. This approach not only challenges the chest muscles but also stabilizes the muscles. 

Due to which the stability of strength in our upper body increases. With consistency and proper form, this chest workout can give you great results over time, helping you reach your fitness targets. And as always, keep this in mind: to avoid injury and for more benefits, start with a light weight and then gradually increase the intensity.