#best exercises for rear delts

[fitnessmentor]

How to Choose the Best Exercises for Your Back

Discover the ultimate collection of the best exercises for back strength and health. Unleash the full potential of your back with targeted workouts designed to sculpt, tone, and alleviate pain. From relieving lower back discomfort to enhancing posture and muscle definition, our carefully curated routines cater to all fitness levels. Engage in a variety of exercises, including back extensions, rows, and bridges, to build a resilient and powerful back. Whether you're looking to improve athletic performance or simply boost your daily well-being, our expert-approved exercises will transform your back, enabling you to conquer new heights of strength and confidence. Take charge of your back's wellness today!

[mrhaitch]

Good afternoon from the other end of the planet. May you tell us what your workout routine is? Asking for a friend who wants to get fit.

Fairly standard Push - Pull - Legs, with some cardio (but nowhere near enough) sprinkled in.

With all of these, please keep the following in mind: I've been lifting for a little while so starting with 3 sets is best for someone who is starting out. I do 2 minutes of stretching before I start, followed by a 5 minute warm-up (I like the rowing machine). Keep the weight to a controllable level: I typically find if I can do 12 reps on my first set, I'll fail at around 5 or 6 reps on my last set. Make sure you rest for 60-90 seconds between sets, but no more or you'll get distracted or become discouraged.

1 day rest between workout days, 72 hours rest for each muscle worked (so if you do a push day on Friday, don't do another until Monday or Tuesday).

Push day looks like this:

4 sets of a chest pressing movement (machine or free weights)

4 sets of a shoulder pressing movement or rear delt flyes (I rotate them every 2-4 weeks depending on growth)

4 sets of triceps (tricep extension machines, or with dumbbells, or cables, or dips)

4 sets of chest flyes

Pull looks like:

4 sets of bicep curls (zottman are best for development of biceps and forearms)

4 sets of lateral pull downs

4 sets of seated rows

4 sets of bicep curls (either barbell, machine, or dumbbell hammer curls)

Legs:

4 sets of leg press (or weighted squats)

4 sets calf extension

4 sets leg extension

4 sets hamstring curl

I swap the exercises around based on availability, but I'm usually hitting my larger muscles (chest, back, thighs) twice per workout, and my smaller muscles once. I'd also heavily advise putting a very basic diet plan together: nothing too strenuous, just know what your maintenance calories are, and what the division of your macros need to be (carbs, protein, fat).

I'm around 80kg, and I aim for around 120-150g protein per day, just to give you an idea. Avoid supplements if you can. If you need to take creatine up your water intake as it will dehydrate you massively, and be prepared for a little bit of bloating.

[dreamfly-fitness1]

"5 Best Shoulder Workouts for Strength and Definition!"

"Ready to build strong, sculpted shoulders? 💪 In this video, I’m sharing my top 5 shoulder exercises that target every part of your delts for maximum strength and definition. These workouts are perfect for all fitness levels and can be done at home or in the gym! Follow along, and let’s get those shoulders pumped! 🔥

🏋️ Exercises Covered:

Dumbbell Shoulder Press

Lateral Raises

Front Raises

Rear Delt Fly

Upright Rows

Hit the ‘Like’ button if you’re ready to get started, and don’t forget to subscribe for more workout routines! Let’s make those shoulders pop! 👊"

[excelfit]

Experience the excellence with Excel pec rear delt machine with hdr handgrip and Low carbon mild steel weight plates

#gymequipment#peckreardealt#gymtime💪#homegym#gymnmotivation

[a-iknne]

1Dumbbell Upright Row. This exercise is also a compound movement. You can move considerable weight and spark large muscle gains with the Upright Row. Also hit during this exercise are the Trap muscles. That being said, check out number 5.

3. Dumbbell Shrugs. This is more of a Trap focused movement. You know how powerful a strong set of traps looks. Upright rows and Shrugs are the quickest way to get them. Traps are great but you want to put a large amount of focus on the “shoulder caps.” This is where 6 and 7 come into play.

4. Dumbbell Front Raises. With the Front Raise you can do them simultaneously or in alternating fashion. The key here is to do them! This movement adds roundness and fullness to the front side of your shoulder. Though the front side of the shoulder needs work it is imperative to focus on the outer and rear portions to develop a full shoulder. 7 and 7-A will help you with that.

5. Dumbbell Side Raises. This is a basic movement putting all possible emphasis on the outer portion of the shoulder. When done consistently and with intensity you will see width and roundness added to your shoulders. What does that mean? A better V-Shape.

6-A. Variation of the Side Raise. Simply bend forward at the waist and pull the movement towards the back, a.k.a. the Rear Fly. This is the best way to isolate the Rear Delt. This area is SO OFTEN neglected, but it really gives the shoulder the ultimate look! (Why not have 17 exercises making this exercise 8 instead of listing this Variation as 7-A you ask?) Good Question! Moving

if you want to learn more for fitness click here;

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[joshuasearing]

Thursday 5th September 2024

Was suppose to put Wednesday yesterday not Thursday, my bad. Anyways yesterday after work once I got home, I went home, once I got home I went and read some of my new book for a bit. I also had plenty of food and things like that. Then at 7ish I went to Morgan’s gym that he has been going to for about a month. Once we got there I got a 7 day free trial. This women that works there sat us down and went through everything with me. Then we got ready to work out. The gym was really good anyways, there was so much equipment and loads of new equipment as well and it is so much better than the other gym I have been going to. Also there is a boxing bag that I can use as well which is good. After looking about for a bit me and Morgan did a bit of bench. I ended up getting a new pb for myself. I hit 75kg and it was with ease. I was surprised as I only had 4 and half hours of sleep so I wasn’t feeling my best. But I defo think I will be able to do 80kg soon which I am so happy about. After this we did a bit of shoulders and other chest exercises for a bit. Then we finished of with so rear delts. After this we went home. Once I got home I got ready for bed, has some porridge, watched some YouTube and ready another 30 pages of my new book that I have got. After this I went to bed.

Now for this morning at work there has been a few really important people come into are store, so everything is really tense and strict today at work. It is because one of them or all of them I’m not too sure are looking to buy this out store out meaning it will then be a franchise McDonald’s instead. Anyways work has not been too bad to be fair, it could be worse. I have done a bit of present but also food run and some instore. I am now on break I’ve eaten had a drink and now I am writing in here. I have also posted on tiktok a bit. Anyways speak to you later, bye journal!

[fitqworkout]

What is a good 7-day workout routine for the gym?

A well-organized 7-day workout plan can be the key to reaching your fitness objectives, whether you're wanting to overhaul your existing routine or jumpstart your fitness journey. A well-rounded exercise program that targets several muscle groups and combines cardio and strength training is crucial, regardless of your fitness objectives—whether they be to gain muscle, increase endurance, shed pounds, or just maintain an active lifestyle. Here is a sample 7-day training schedule that may be tailored to your fitness level and specific needs. It covers all the elements.

Day 1: Chest and Triceps

- Bench press: 4 sets x 8-12 reps

- Incline dumbbell press: 3 sets x 10-15 reps

- Tricep dips: 3 sets x 12-15 reps

- Tricep overhead extension: 3 sets x 12-15 reps

Day 2: Back and Biceps

- Deadlifts: 4 sets x 6-10 reps

- Pull-ups: 3 sets x failure

- Seated rows: 3 sets x 10-12 reps

- Bicep curls: 3 sets x 12-15 reps

Day 3: Shoulders

- Military press: 4 sets x 8-12 reps

- Lateral raises: 3 sets x 12-15 reps

- Front raises: 3 sets x 12-15 reps

- Rear delt flyes: 3 sets x 12-15 reps

Day 4: Legs

- Squats: 4 sets x 8-12 reps

- Lunges: 3 sets x 10-12 reps per leg

- Leg press: 3 sets x 12-15 reps

- Leg curls: 3 sets x 12-15 reps

Day 5: Cardio

- 30 minutes on the treadmill, elliptical, or stationary bike

- HIIT workout (e.g., sprints, burpees, jumping jacks)

Day 6: Full Body

- Compound exercises (e.g., deadlifts, squats, bench press) targeting major muscle groups

- Bodyweight exercises (e.g., push-ups, planks, lunges)

Day 7: Rest

- Take a day off and relax to let your body to heal and mend its muscles. - Take into account stretching and yoga as forms of active healing.

Tips for a successful workout routine:

1. To prevent injuries and enhance performance, warm up before each workout. This is a key to a successful fitness regimen. 2. To get the best results and avoid injuries, concentrate on using correct form and technique. 3. Use progressive overload by gradually increasing the weight, repetitions, or sets. 4. To complement your workouts, fuel your body with nutritious foods and drink enough of water. 5. Pay attention to your body and modify the frequency and intensity of your workouts as necessary.

Recall that the secret to getting the most out of your exercise creator is consistency. It's crucial to pay attention to your body, make reasonable goals, and remain dedicated to your fitness quest. Getting advice from a personal trainer or fitness expert can also help you create an exercise program that is customized to your needs and goals. With commitment and diligence, a well-rounded 7-day gym training program can help you be a stronger, healthier, and happier version of yourself.

[deepeshfitness]

Find the Best Workout Routine for Boosting Back Strength and Improving Posture!

Dreaming of a Back That Exudes Strength and Confidence?

If back pain is hindering your potential and you’re longing for a superhero-worthy posture, you’re in the right place. A strong back is not only crucial for a powerful physique but also plays a vital role in overall strength and good posture. A well-rounded workout routine that targets various back muscles can help you achieve this. This guide will walk you through designing a comprehensive back workout, including detailed exercises, benefits, and target muscles. Let’s dive in!

Understanding the Back Muscles

Before crafting your workout, it’s essential to know the key muscles of the back:

1 Latissimus Dorsi (Lats) The largest back muscle, responsible for shoulder adduction, extension, and medial rotation.

2 Trapezius (Traps): Located in the upper back and neck, aiding in shoulder retraction, elevation, and depression.

3 Rhomboids Positioned between the shoulder blades, these muscles help retract the scapula.

4 Erector Spinae Running along the spine, these muscles assist in spinal extension and lateral flexion.

5 Teres Major and Minor Supporting the lats in shoulder extension and adduction.

Planning Your Back Workout

Start gradually and increase intensity as you become more comfortable. Here’s a breakdown of effective back exercises, complete with instructions and benefits:

Exercises

Pull-Ups Hang with arms fully extended, grip the bar wider than shoulder-width, and pull yourself up until your chin is above the bar. This compound exercise targets the lats, traps, rhomboids, and biceps, enhancing upper body strength and stability.

Barbell Rows With a flat back and feet shoulder-width apart, grip the barbell and pull it towards your chest while squeezing your shoulder blades. This promotes upper back strength, targeting the lats, traps, and rhomboids.

Lat Pulldowns Sit at a lat pulldown machine or use a resistance band, pull the bar/handles down towards your chest while maintaining a straight back. This isolates the lats and aids in developing a V-shaped back.

T-Bar Rows Hinge at the hips and pull the barbell towards your torso, squeezing your shoulder blades at the top. T-bar rows primarily target the lats and middle back, improving grip strength and overall back development.

Hyperextensions: Secure yourself on a hyperextension bench, lift your torso until it's aligned with your lower body, and lower back down. This exercise strengthens the erector spinae, preventing lower back injuries.

Dumbbell Pullovers Lie on a bench with your upper back supported, hold a dumbbell above your chest, and lower it backward over your head before pulling it back up. This exercise enhances upper body flexibility and muscle definition, engaging the lats, triceps, and chest.

Face Pulls Use a cable machine with a rope attachment at shoulder height, pull the rope towards your face while keeping elbows high, and squeeze your shoulder blades together. Face pulls target the rear delts, traps, and rotator cuff muscles, improving shoulder stability and posture.

How Many Exercises Should I Do For Back?

To maximize effectiveness:

Start with 2-3 sets of each exercise.

Aim for 8-12 repetitions per set.

Perform the routine 2-3 times per week  with at least one day of rest in between.

Gradually increase weight as you progress.

Focus on proper form to minimize injury risk.

An Ideal Back Workout Routine for Beginners

Start with lighter weights or resistance bands to focus on proper form and muscle engagement. Here’s a beginner-friendly routine:

Exercises

Bodyweight Rows/Inverted Rows: Use a sturdy bar, pull your chest towards it, and lower back down. 3 sets of 8-10 reps.

Dumbbell Rows: Hinge at the hips, pull the dumbbells towards your hips, and lower them back down. 3 sets of 10-12 reps per arm.

Lat Pulldowns Use a machine or band to pull down towards your chest. 3 sets of 10-12 reps.

Reverse Flyes Bend forward and raise dumbbells or handles out to the sides. 3 sets of 12-15 reps.

Superman Exercise: Lie face down, lift your chest, arms, and legs off the ground, then lower back down. 3 sets of 10-12 reps.

Exercises

Reverse Snow Angels Lie face down with arms extended overhead, lift your arms and chest, then move your arms in a snow angel motion. 3 sets of 12-15 reps.

Dumbbell Rows Stand with feet hip-width apart, hinge at the hips, and row the dumbbells towards your hips. 3 sets of 10-12 reps per arm.

Bodyweight Rows: Use a suspension trainer or bar, perform rows at an angle. 3 sets of 8-12 reps.

Superman Exercise Lift your chest, arms, and legs off the ground one by one. 3 sets of 10-12 reps.

Pull-Apart Exercise Hold a resistance band in front of you, pull it apart, then return to the starting position. 3 sets of 15-20 reps.

FAQs

1. What is the best back routine?   

    Consider incorporating deadlifts, barbell rows, dumbbell rows, cable lat pulldowns, and barbell shrugs.

2. Is 5 exercises enough for back day?

   Ideally, aim for 6-7 exercises for a complete back workout.

3. What is the best gym workout routine for back muscles?

    Include exercises like dumbbell pullovers, deadlifts, pull-ups, rows, one-arm lat pulldowns, and        dumbbell incline rows.

4. What is the best exercise routine for a bad back?

   Focus on low-impact exercises such as walking, swimming, or cycling, along with gentle stretches and core-strengthening exercises.

About ToneOp Fit 

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customized diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

Visit our Website: https://toneopfit.com/blogs/most-effective-workout-routine-for-back-strength

[fitliferegime]

Rear Delt Exercises That You Can Do With Bodyweight, Barbell, Dumbbells and Bands

The rear delts, are crucial for stable and healthy shoulders. Rear delts make your shoulders look bigger and improve your posture and shoulder joint mobility. However, they are often overlooked in many workout routines. Under-performing rear delts prevent you from gaining strength with overhead pressing and bench pressing. Some of the most popular rear delt exercises use equipment, such as dumbbells, barbells, machines, or a cable pulley. However, there are also effective bodyweight alternatives you can do at home. You must choose the right rear delt exercises and do them in a way that works the posterior delts the most. In this blog, we will discuss the following points to effectively train the rear deltoid muscles. - Delt Anatomy and Functions - How To Train Rear Delt - Best Rear Delt Exercises - Technique and Pro-tips. - Benefits of Strong Rear Deltoids - Workout Routine (Plan)

Anatomy & Function of the Rear Deltoid

The deltoid muscle of the shoulder consists of three separate sections or heads. - The anterior deltoid (In front) - Lateral deltoid (at the side) - Rear deltoid (posterior or behind) Anterior Deltoid It is commonly called the front delt. It originates from your collar bone and inserts into your humerus (upper arm bone). The main function of your front delt is to move your arm up, forward, and to your center 

Lateral Deltoid It has a few common names, such as side delts, middle delts, or even outer delts. It arises from a little area on your shoulder blade called the acromion process and inserts into your humerus. Your lateral delt’s main function is shoulder abduction, which is bringing it up to the side. Rear Deltoid Rear Delt also knows as the Posterior Deltoid. It arises from your scapula (upper part of your shoulder blade) and inserts into your humerus. Your posterior delts main function is moving the arm outward and backward. It is also responsible for external rotation of the shoulder. The rear delts are involved in many pulling exercises, and it acts as a stabilizer.

How To Train Rear Deltoid Muscles

The rear deltoids are a small muscle group located at the back of the shoulders. When training your rear deltoids, it is important to keep in mind these techniques. If you’ve got only one or two go-to rear-delt exercises in your gym bag, it’s time for a bigger bag. Learning new movements and technique can help you grow. 1. Train The Rear Deltoid With Back Workout Though your rear delt muscles are technically located in your shoulders, most people like to train them on back day, instead of integrating them into your usual upper-body series. Your posterior delts are already getting involved during the back workout day. So, why not add one or two dedicated rear-delt exercises at the end of your back workout to finish the job? 2. Train Posterior Delts Twice Per Week Over the course of your training split, you can also double up your rear-delt workouts, not your entire shoulder workouts. You should take enough rest days and not train back and shoulders on consecutive days. To develop any major muscle group, including your posterior delts, it’s generally best to train it with 10-to-20 weekly sets. Read the full article

[excelfit]

Complete Guide to the Peck Rear Delt Machine

1. Introduction to the Peck Rear Delt Machine

The Peck Rear Delt Machine, often referred to as the Reverse Pec Deck, is a popular piece of equipment used to isolate and strengthen the rear deltoid muscles. This guide will walk you through the benefits, proper setup, execution, and tips for optimal use of the machine.

2. Benefits of Using the Peck Rear Delt Machine

Improves Posture: Strengthens the rear delts, helping to correct posture and prevent rounded shoulders.

Enhances Upper Body Stability: Builds shoulder stability and supports overall upper body strength.

Increases Shoulder Mobility: Improves flexibility and range of motion in the shoulder joints.

Reduces Risk of Shoulder Injury: Prevents muscle imbalances and related injuries by targeting often neglected muscles.

Develops Back Definition: Contributes to a more defined and aesthetically pleasing upper back.

3. How to Set Up the Peck Rear Delt Machine

Adjust the Seat Height: Sit on the machine and adjust the seat so that the handles are aligned with your shoulders.

Set the Handle Position: Position the handles at a level that allows your arms to be extended straight out when in the starting position.

Choose the Weight: Select a weight that is challenging but allows you to perform the exercise with proper form.

4. Proper Form and Technique

Starting Position: Sit on the machine with your back straight and chest up. Grasp the handles with your arms extended out to the sides.

Execution: Pull the handles back in a controlled motion, squeezing your shoulder blades together and engaging your rear deltoids.

Return: Slowly return to the starting position, maintaining tension in the rear delts throughout the movement.

Breathing: Exhale while pulling the handles back and inhale as you return to the starting position.

5. Common Mistakes to Avoid

Using Too Much Weight: Overloading can lead to poor form and potential injury. Start with a manageable weight and increase gradually.

Incorrect Seat Height: Improper seat adjustment can reduce the effectiveness of the exercise and increase the risk of shoulder strain.

Overarching the Back: Keep your back straight and avoid arching excessively to prevent lower back strain.

6. Variations and Alternatives

Single-Arm Rear Delt Fly: Perform the exercise one arm at a time to focus on individual muscle strength.

Standing Reverse Flyes: Use dumbbells for a standing version of the rear delt exercise.

Face Pulls: Utilize a cable machine for a different angle of rear delt activation.

7. Incorporating the Peck Rear Delt Machine into Your Workout Routine

Frequency: Include the exercise 2-3 times per week as part of your shoulder or upper body workout.

Reps and Sets: Aim for 3-4 sets of 10-15 repetitions, depending on your fitness goals.

Rest: Allow 48 hours of recovery between sessions targeting the same muscle group.

8. Safety Tips

Warm-Up: Always warm up your shoulders before starting the exercise to reduce the risk of injury.

Cool Down: Stretch your shoulders and back after the workout to improve flexibility and reduce muscle soreness.

Seek Professional Advice: Consult a fitness trainer if you're unsure about proper form or machine setup.

9. Conclusion

The Peck Rear Delt Machine is a valuable tool for enhancing shoulder strength, stability, and posture. By following the proper setup, form, and technique, you can effectively target the rear deltoids and achieve well-rounded shoulder development.

10. FAQs

How often should I use the Peck Rear Delt Machine? Use it 2-3 times a week as part of your shoulder or upper body workout routine.

Can I use the Peck Rear Delt Machine if I have shoulder issues? Consult with a healthcare provider or fitness professional before using the machine if you have existing shoulder conditions.

What is the best weight to start with? Begin with a weight that allows you to perform the exercise with proper form and gradually increase as you build strength.

[kinetiquechronicles]

Targeting Every Angle: Best Exercises to Isolate Each Section of the Deltoids

The deltoid muscles, often referred to as the delts, are a prominent group of shoulder muscles that contribute to the overall shape and strength of the upper body. Comprising three distinct sections—the anterior (front), lateral (middle), and posterior (rear) deltoids—achieving a well-rounded and balanced shoulder development involves isolating each section effectively. In this article, we will…

[healthyfitlifestyle09]

Best shoulder workout routines

To build well-rounded and strong shoulders, it's essential to incorporate a variety of exercises that target all three major deltoid heads (anterior, lateral, and posterior) in your shoulder workout routine. Here's a comprehensive shoulder workout routine that combines compound and isolation exercises for mass, strength, and aesthetics:

Warm-Up:

Start with 5-10 minutes of light cardio to increase blood flow to the shoulder muscles.

Perform shoulder-specific warm-up exercises like arm circles and dynamic shoulder stretches.

Shoulder Workout Routine:

1. Standing Military Press (Barbell or Dumbbell):

4 sets of 6-8 reps

This compound exercise targets all three deltoid heads and provides the foundation for shoulder development.

Maintain proper form and use a spotter if needed.

2. Lateral Raises (Dumbbells or Cables):

3 sets of 10-12 reps

Focus on the lateral deltoids for broader shoulders.

Use controlled, slow movements and avoid swinging the weights.

3. Bent-Over Rear Delt Raises:

3 sets of 10-12 reps

Isolate the rear deltoids for balanced shoulder development.

Keep your back flat, and perform the exercise with controlled form.

4. Arnold Press:

3 sets of 8-10 reps

A variation of the traditional shoulder press, this exercise works all three deltoid heads.

Incorporate a twisting motion during the press for a unique range of motion.

5. Upright Rows (Barbell or Dumbbell):

3 sets of 10-12 reps

Targets the lateral deltoids and traps.

Be cautious with your grip width to avoid wrist discomfort.

6. Shrugs (Barbell or Dumbbell):

3 sets of 10-12 reps

Focus on the traps for a more aesthetic upper back and shoulder look.

Use wrist straps if needed to handle heavier weights.

7. Face Pulls (Cable Machine):

3 sets of 12-15 reps

Strengthen the rear deltoids and improve posture.

Focus on squeezing your shoulder blades together.

8. Push-Ups (Wide Grip):

3 sets to failure

A bodyweight exercise to engage all three deltoid heads.

Maintain proper form and perform as many reps as possible in each set.

Cool-Down and Stretching:

Finish your shoulder workout with gentle stretching to improve flexibility and reduce the risk of muscle tightness and injury.

Focus on stretching the shoulder, chest, and upper back muscles.

Notes:

Choose weights that challenge you within the designated rep range, but maintain proper form.

Rest 60-90 seconds between sets.

Perform this shoulder workout routine 1-2 times a week, allowing ample time for recovery.

Ensure a balanced diet and overall fitness routine to support your muscle growth goals.

As with any exercise program, consult with a fitness professional or medical expert if you have any underlying health concerns or injuries. Proper form and gradual progression are crucial for injury prevention and optimal results.

Read more helpful information about health & fitness :

[jsms01]

Chest exercises for women to improve strength

Women don’t always put their chest on top of the list when it comes to fitness. The focus is generally on hips, stomach and thighs where fat can easily get accumulated. Since work from home became a thing, back exercises also started getting attention. But you should know that chest exercises are not just for women who want to transform their chest or firm up their breasts. Chest exercises for women are extremely important as they can add more strength to do daily activities. HealthShots reached out to fitness expert Varun Rattan, who shared why you women shouldn’t skip chest exercises. The chest involves some of the biggest muscles in the body. The chest muscles should be exercised as regularly as any other muscle group to get it stronger and well-defined, suggests Rattan.

Chest exercises are essential for stronger you. Image courtesy: ShutterstockWhen you do multi-joint exercises like the bench press, a large number of muscles are used, enabling you to lift more weight. This will burn more calories during your workout than if you only did a bunch of isolation exercises such as front raises or triceps extension. Be it pushing a door or throwing something, your chest works in these activities. Training your chest will make you stronger in doing these daily activities.

5 best chest exercises for women

1. Bench press• Lie down on a bench and hold the barbell with your hands placed slightly wider than shoulders. • Unrack the barbell by lifting it up and slowly lower it to the base of the sternum. • Push the barbell back up by pressing yourself into the bench. There are different variants of this exercise, such as incline and decline bench press, dumbbell press, cable press, and smith machine bench press, says the expert.2. Cable press or crossover• Set up two cable pulleys at shoulder height and take a handle in each hand. • Step forward and extend your arms outwards, keeping the elbows slightly bent. • Bring your hands together in the front of your chest and pause for a second before returning to the start position. 3. Chest pass• Hold the medicine ball in both hands at chest level. You can do this either seated or standing, in front of a wall or with a partner. • Thrust the ball away from your body. As you’re catching it, make sure to flex your elbows and shoulders to absorb the shock.

Push-ups for the win! Image courtesy: Shutterstock4. Push ups• Get into a kneeling position on a mat or floor and then straighten your legs behind you. • Your hands should be shoulder-width apart and fingers pointing forward. Engage your abdominal muscles, glutes, and quads to maintain a rigid torso and make sure your head is aligned with the spine. • As you inhale, lower yourself towards the floor, letting your elbows flare out as your chest touches the mat or floor. • While exhaling, push your body back up until your elbows are completely extended. Make sure to keep your spine in the neutral position, and don’t let your lower back sag or hips rise up (push up variations). Track your health on the go ! Download Healthshots App

5. Banded punches

• Stand in a split stance with your back tall, and knees bent slightly. • Secure a band around a pole that is at shoulder height. Turn your back to the pole, and firmly grasp the band’s other end with your palm facing downwards. • Steady your feet into the floor, engage your core, and straighten your arm forcefully. • Once you reach the end of the motion, hold it for a second before slowly returning to start position.

Tips to keep in mind for chest exercise

Yes, chest muscles are important for our everyday activities. But don’t overstrain any particular muscle group. You might end up with postural imbalance. Rattan of The Body Science Academy, Noida, says that it is just as important to exercise the back muscles like the rhomboids, trapezius, erector spinae, and rear delts. They act as anti-gravity, helping us to maintain an upright posture. Neglecting your back muscles and only working on chest exercises can give a slouchy appearance. Source link Read the full article