chest exercises for beginners

chest exercises

chest exercises for beginners

hello, friends welcome back to healthnfitnessclub.com thank you for visiting my site and thanks for your loving support. Aaj ka jo topic share karne wala hu wo hai “chest exercises for beginners”. Chest humare body ke main part hai aur Exercise ki suruwat chest se hi hote hai.

Har koi chahte hai ki wo Strong bane. Uska personality mast ho. Aur chest in sab me bohot Maine rakhte hai. Agar Hume strong banna hai to humare chest ko Pehle-Pehle strong karna Hoga. Agar apka chest ki size acha hai to aap kisi bhi dress ya t-shirts mei ache lagenge. Apka personality ache lagenge. Chest humare upper body ke main part hai. Isiliye Sahi exercise aur Sahi form me Lagana zaruri hai.

Sabse Pehle Hume ye Janna bohot hi zaruri hai ki chest  3 part me divided hai.

    1. upper chest

    2. middle chest

    3. lower chest

To sabse Pehle chest ko puri tarahse stretching karna zaruri hai. Taki koi injury na ho. Sathme full body ko warm up bhi karna hai. Ehape humne 6 exercise karenge. Aur har exercise ke vich mei 45 ya 50-second ki rest Lena hai hai. 1-minute se upar rest nhi Lena hai. kyu ki agar Jada time rest lenge to body Thandi par jati hai. body ko warm rakhna hai. Taki exercise ke vich me humare blood mei circulation Zada rahe.

chest exercises for beginners

  • flat barbell bench press:  4 set in 10 reps each set
  • incline barbell bench press:  4 sets in 10 reps per set
  • incline dumbbell fly:  3 set in 10 reps
  • pack deck fly:  4 set in 10 reps every set
  • push up:  4 set of 10 reps
  • Dumbbell pullover:  4 set 10 reps

 chest exercises for beginners

1. flat barbell bench press :

chest exercises for beginners

chest exercises for beginners

4 set in 10 reps

Starting light se suru kare. Barbell ko niche slowly Lena hai bilkul apni center chest ke upar.  Upar uthate time chest ko tide rakhna hai. Jab aap barbell ko upar push karenge to saase bahar ko sorna hai.


2. incline barbell bench press :

chest exercises for beginners

chest exercises for beginners

4 set in 10 reps

Is exercise ko bhi same flat barbell bench press ki Tarah hi Lagana hai. niche ko dhire-dhire Lena hai. up karate time chest tide rakh ke saase bahar ko sorna hai. Suruwat lightweight se kare.


3. incline dumbbell fly

chest exercises for beginners

chest exercises for beginners

3 set in 10 reps

Incline humare chest ki upper part hai. Dumbbells ko pure chest ki upar squeeze Karte Huye Lena hai. dumbbells ko Niche bhi chest ko pure stretch karke Lejana hai. Jin logo ko apni chest chowri karna hai unke liye ye best exercise hai. Dhire Lagana hai chest ko stretch Karte Huye proper form ke sath. Agar ap beginner ho to light se suru kare. Agar heavyweight lenge to isme balance nhi Banenge.


4. pack deck fly

chest exercises for beginners

chest exercises for beginners

4 set in 10 reps

Agar chest ko center se uthana chahte ho to uske liye ye best exercise hai. Aur ye beginner ke liye bhi best exercise hai kyu ki isme apka form proper rahega. Balance bhi nhi bigrega. Isme back ko Piche ki seat ke sath touch karke rakhna hai. Aur dumbbell fly ki Tarah hi Lagana hai.


5. push up

chest exercises for beginners

chest exercises for beginners

4 set in 10 reps

Push up chest ke liye bohot hi Jada important exercise hai. Agar aap beginner ho aur apse Puch up nhi lagte hai to aap Godde niche kar ke bhi Laga sakte ho. Agar per set mei 10 reps nhi lag ra hai to jitney lagte hai utna hi lagalo.


6. Dumbbell pullover

chest exercises for beginners

chest exercises for beginners

4 set in 10 reps

pullover exercise 2 Tarah ki hai ek chest ke liye aur ek back ke liye. Is exercise me bohot sare log galtiya kare hai. Unko konsi exercise me konsi form use Karni hai ye confuse ho jate hai. Yahape mei jo pullover batane wala hu wo chest ke liye hai. Isme dono legs ko flor ke sath fix rakhna hai aur hips ko niche. Jab ap dumbbell ko Piche leke Jayenge to proper stretch ke sath dhire-dhire lena hi. Jab upar leke ayenge to chest ko squeeze Karte Huye leke ana hai. jab upar ko push karenge to saas bahar ko sorna hai.

Agar aap beginner ho to ye tips apke liye bohot helpfull rahega.


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