TOP 10 BEST EXERCISES FOR CHEST.

The chest muscle is the more showing muscle in the body, bigger and perfect chest is also the main point of GOOD PHYSIC. This muscle is to help in pushing anything, this muscle is contracted with the wall of the front bone of the upper arm and also contract with the shoulder bone it is called pectoralis. There are two muscles on each side in the human body: pectoralis major and pectoralis minor.

If you want to grow your chest muscles then this can take time because muscle gaining takes more time and don't forget the healthy diet plane and try don't skip the protein in your diet plane minimum 80 gm protein intake per day and also give the rest to your body because without rest body loses the muscle fire and muscle fiber take more time to regenerate . Take minimum of 7 hours of sleep

#The chest muscle is divided into three parts:-

1..UPPER PECTORALIS

2.MIDDLE PECTORALIS

3.LOWER PECTORALIs

These muscles create perfect chest muscles, we gave you the best exercise. for chest and we also perform without any equipment and we perform anywhere and at any time.

TOP 5 EXERCISES FOR PERFECT CHEST:-

1. JUMPING JACKS:-Jumping jack is the best warm-up exercise that will spread the blood flow in full-body, and also increase the strength of legs muscles and keep your body fully active and jumping jack helps to protect from injuries and breaking of muscle tissue.

WAY TO PERFORM:-

1.JUMP AND CLAP UPWARDS FORCE YOUR BODY UPWARD 

2. THIS EXERCISE PERFORM FOR 1 MINUTE. FOR WARMUP

2.NORMAL PUSHUPS: Normal pushups are the best exercise to increase the strength of the upper body. In this exercise, the main contraction muscle is pectoralis major and minor(full chest)and other muscles are triceps and shoulders.

WAY TO PERFORM:-

1. Both hands are equal to the shoulder 

2. Full body is straight 

3.When we push down then inhale the breath

4.when we push up the body then exhale

SETS-15

REPETITION-3

REST-30 SECONDS AFTER EACH SET

3.Decline PUSHUPS: Decline pushups is the exercise that works on the upper chest muscle called the upper pectoralis this exercise increases the strength and also trained the front part of the shoulder called the anterior deltoid. The main focus of this workout is on the upper chest muscle building.

WAY TO PERFORM:-

1. Both hands are equal to the shoulders

2.Body straight

3. Only focus on the stretch and contraction muscle

4. The breathing process is the same as the normal push-ups

SETS-15

REPETITION-3

REST-30 SECONDS AFTER SET

4. INCLINE PUSHUPS:-Incline push up is the exercise of the lower chest called LOWER PECTORALIS. This is the best exercise for beginners that will increase the strength step by step and this exercise is easy to do.

WAY TO PERFORM:-

1. SHOULDER COMES IN THE PERPENDICULAR LINE. DON'T PUSH THE SHOULDER UPWARD THAT'S CREATE A INJURY IN YOUR SHOULDERS.

2. Body keep straight

3.breathing process is the same as normal push-ups

SETS-4

REPETITION-3

REST -30 SECONDS 

5. CLOSED HAND PUSHUPS OR DIAMOND PUSHUPS:-Closed hand pushup is the exercise of the inner line or inner muscle of the chest which will show the chest properly and diamond push is the intermediate exercise because in this exercise the hands are closed to each other and make a diamond shape. This exercise also increases the strength of triceps muscles.

WAY TO PERFORM:-

1. Hand are closed as you can but not equal to the shoulders 

2. Keep body straight

3. BREATHING PROCESS IS SAME

SET-15

REPETITION-2

REST 30 SECONDS 

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