A well toned chest and arms play an important role in making you look fit. There are a number of exercises that help you to get into shape.
There are certain exercises that aim at particular parts of your body that need more attention like the triceps and the chest. Given below are some simple workouts that can transform you and make you look fitter by the day:
1. Wide hand pushups workout: This is a great exercise that helps you shed the extra fat around your arms giving them a more chiseled look. Start this workout by first making yourself comfortable on an exercising mat. Get onto the floor with your hands spread wide apart. Balance the body on your hands and knees in a plank position. Now lift your body so that it becomes straight and your elbows too should be straight. See to it your hips do not sag. Inhale while slowly lowering the chest with the help of your elbows and with the pictorial muscles push your body up again and exhale during this movement. Do 3 sets of 12 repetitions each.
2. Deep Push ups: In this exercise you need to balance your body on your toes and hands. Now inhale while lowering the chest to the floor keeping the back straight. Exhale on your way up. Do as many repetitions as you can.
3. The Knee Push up workout: Kneel down onto the floor with the support of your knees and hands. Now inhale while you lower your chest to the floor by bending the elbows and exhale while coming up. This is known as a modified push up. Do 3 sets of 12 repetitions each for best results.
4. Plank Triceps Extension workout: Begin this exercise by getting into a plank forearm position. Then lift your body up by resting the weight onto your palms. Then get back down onto your elbows without allowing them to bow outward. Do 3 sets of 10 repetitions each.
5. Barbell Reverse Grip Skull Crusher workout: Start this workout by setting up a weighted barbell of an EZ bar holding. Lie on the bench on your back with the knees bent. Now lower the weight to the chest level until you feel it is squeezing the triceps. Hold this position for about 1-2 seconds and raise the weight up again to the starting point. Do 3 sets of 10 repetitions each.
6. Cable Rope Triceps Push Down: First attach a rope to a high pulley and with your palms facing each other, hold onto the rope with a neutral grip. You must stand upright and gently pull the rope towards the torso. This is your starting position. Now each side of the rope should be lowered to the side of the thighs. Repeat 3 sets of 10 repetitions each.
7. Barbell Close Grip bench Press: Lie down on your back on a flat bench and lift the bar form the rack with a firm grip. Hold it over you with your arms locked. Now as you inhale bring the bar to the middle region of the chest. While exhaling, bring the bar back to the staring position. Hold this position for 1-2 seconds and repeat. Do 3 sets of 8-19 repetitions.
I hope these exercises have inspired you! So wait no longer and hit the gym.
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