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From Skinny To Buff In 15 Days: Your Guide To Day 2

NEWS WORLD INDIA | 0
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| September 22 , 2017 , 15:35 IST

Today is the second day of the 15 Days Skinny to Buff Challenge, and today we are gonna talk about one of the biggest muscle in our body: The Chest.

There are three muscles involved in a movement: The Pectoralis major, the pectoralis minor and serratus anterior and the exercises given below will help you build these muscles 

WORKOUT DAY 2

CHEST

1.Bench Press, Normal Grip:

Execution: Lie back on a flat bench, hold the bar with a normal width grip and hold the bar straight over you.Breathe in and slowly bring the bar down until it touches your chest. Exhale as you push the bar back to your starting position.(4 sets x 12 to 15 Reps) (heavyweight).

2.Incline Bench Press, Normal Grip:

Execution: Lie back on an incline bench, hold the bar with a normal grip straight over you. Breathe in and slowly bring the bar down until it touches your chest. Exhale as you push the bar back to your starting position. (4 sets x 12 to 15 Reps) (heavyweight).

3.Decline Bench Press, Normal Grip:

Execution: Lie back on a decline bench, hold the bar with a normal grip straight over you. Breathe in and slowly bring the bar down until it touches your chest. Exhale as you push the bar back to your starting position, hold the bar there for one second.  (4 sets x 12 to 15 Reps) (heavyweight).

4.Dumbbell Fly:

Lie down on a flat bench with a dumbbell in each hand, resting on top of your thighs with your palms facing each other. Use your thighs with your palms facing each other and extend your arms out to your sides, with a slight bend in your elbows and stretch in your chest.

Exhale and bring the dumbbell up and together in a wide arc, return to starting position and repeat. (4 sets x 12 to 15 Reps) (heavyweight).

5.Incline Dumbbell Fly:

Lie down on an incline bench with a dumbbell in each hand, resting on top of your thighs with your palms facing each other. Use your thighs to lift up the dumbbells with your palms facing each other and extend your arms out to the side with a slight bend in your elbows and stretch in your chest.

Exhale and bring the dumbbell up and together in a wide arc, return to starting position and repeat (4 sets x 12 to 15 Reps) (heavyweight).

6.Decline Dumbell Fly:

Secure your legs and lie down on a decline bench, with a dumbbell in each hand. Use your thighs with your palms facing each other and extend your arms out to your sides, with a slight bend in your elbows and stretch in your chest.

Exhale and bring the dumbbell up and together in a wide arc, return to starting position and repeat (4 sets x 12 to 15 Reps) (heavyweight).

7.Cable Cross:

Adjust the pulley to the highest point possible on both sides and attach a single grip handle to each. Grasp each handle with your palms facing down. Take a step forward. Your arms should be slightly bent at the elbows.

Slowly bring the handles together and cross them over in front of your body, while rotating only your shoulders.  (4 sets x 15 Reps) (heavyweight).