Selen Dar

Muscle-Building Workout and Diet

Hi i am Rekha Ganguly. I am a fitness trainer.
In this video i will show you a few execrises for your chest. i will show you how to do
dumbbell incline chest press.Lie down on an incline bench. Grasp a dumbbell in each hand
on top of your thighs. Lift them one at a time so that you can hold them shoulder width
apart. Rotate your wrists forward so that the palms of your hands are facing away from
you. This is the starting position. Push the dumbbells up with your chest exhaling as you
do so. Lock your arms once you get to the top and hold for a second. Slowly start lowering
the weight. Repeat the movement for the number of reps in your can do 8 to 10 reps.
i’ll be showing you how to do chest fly. Start by lying down on a flat bench. Hold a dumbbell
in each hand resting the weight on the top of your thighs. Your palms will be facing
each other. Hold the dumbbells in front of you shoulder width apart. The palms of your
hands should be facing each other.Lift the dumbbells as if you were pressing them; stop
and hold the weight before you lock out. This is the starting position. Bend your elbows
slightly and lower your arms at both sides using a wide arc. Keep lowering your arms
until you feel a stretch on your chest. Inhale as you do so. Bring your arms back to the
starting position using the same arc of motion as you did to lower the weights. i’ll be showing you barbell bench press. Lie
back on a flat bench. Using a medium width grip lift the bar from the rack and hold it
straight over you with your arms locked. This will be your starting position. From the starting
position breathe in and begin coming down slowly until the bar touches your middle chest. Lets do some deep pushups. Keep your body
stiff and straight as a plank. Elbows at a 45-degree angle from your sides. Breathe in
on the way down. Lower your body all the way down allowing your sternum to gently touch
the floor. Breathe out on the way up. I hope you guys enjoyed this video. Do hit the like
button if you wanna get fitter then subscribe to our channel.

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