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How To Build Your Chest, Arms, And Six-pack In 6 Moves.

How To Build Your Chest?

1. Barbell bench holding.

How To Build Your Chest, Arms, And Six-Pack In 6 Moves. This is the first exercise in a superset, so there’s no rest. As soon as you’ve completed your reps, begin the exercise.

  • Reps: 10
  • Rest: No rest

Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your How to build your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out.

How To Build Your Chest

How To Build Your Arms Or Chest?

2.Press-up

How To Build Your Chest, Arms, And Six-pack In 6 Moves. This is the second exercise in a superset. Once you’ve completed these reps, rest for 90 seconds, and then begin exercise.

  • Sets: 3
  • Reps: 10
  • Rest: 90 secs

Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes, and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

How To Build Your Chest

3.Cable pec fly

How To Build Your Chest, Arms, And Six-pack In 6 Moves.

  • Sets: 3
  • Reps: 12
  • Rest: 60 secs

Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend at the elbow. Place one foot slightly forward, brace your core, and pull the handles slightly downward and across your body until your hands meet, then return to the start position.

4.Cable bicep curl
  • Sets: 3
  • Reps: 12
  • Rest: 60 secs

Hold a cable bar with an underhand grip, shoulder-width apart. Use your biceps to flex your elbows and raise the bar to your shoulders. Lower it back down to your thighs and repeat.

How To Build Your Chest

5.Standing overhead cable triceps extension

  • Sets: 3
  • Reps: 12
  • Rest: 60 secs

Attach a rope handle to the high pulley of a cable station. Grab the handle and turn away from the machine with your hands at shoulder height. Fully extend your arms forwards and in front of your head then return under control to the start position.

How To Build Your Chest

6.Mountain climber

This is the first exercise in a superset, so there’s no rest. As soon as you’ve completed your reps (10 for each leg) begin the exercise.

  • Reps: 20

Set up on the floor as though in a sprinter’s blocks, with one foot positioned beneath your waist and one back, with your leg straight. Explosively swap foot positions. Repeat for the prescribed reps.

These 5 steps reveal the things you absolutely MUST AVOID if you want to look younger, to build muscle, reclaim your health, and achieve your ideal body

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