images (31)

Here are some of the basic and highly effective exercises for CHEST

  • Barbell Bench Press:
    • Lie on the bench with your eyes in line with the bar
    • Grab the bar with a medium grip-width (thumbs around the bar or whatever comfortable postion you can keep)
    • Unrack the bar by straightening your arms
    • Lower the bar to your mid-chest
    • Press the bar back up until your arms are straight
    • Repeat the same until one set is completed.

unnamed (1)

  • Inclined dumbbell flies:
    • Take a dumbbell in each hand and lie on an inclined bench.
    • Press your shoulders, back, head, and buttocks to the bench. Position the dumbbells near your chest and armpits with your palms facing inward. Keep your wrists straight.
    • Exhale, and slowly press the dumbbells up directly above your chest. Your arms should be shoulder-width apart. Keep your elbows straight.
    • Inhale and lower the dumbbells slowly in a wide arc until they are level with your chest. Keep the dumbbells parallel.
    • Move the dumbbells toward the roof in the same arc and repeat.


  • Declined Bench Press:
    • Lie on an decline bench. 
    • Hold your barbell with a medium grip-width and your hands slightly wider than your shoulders.
    • Tighten your core.
    • Then lower down the barbell towards your chest.
    • Press it back in the upward direction straight.
    • Repeat the same.


  • Pushups:
    • Get down on your hands and feet, placing your hands slightly wider than your shoulders.
    • Straighten your arms and legs (Don’t bend or make a curve like structure with your back)
    • Lower your body until your chest nearly touches the floor.
    • Pause a little, and then push yourself back up.
    • Repeat the same.


Written by Daanish@fitnessbydaanish

Daanish Zaffar, born on 20th April, in Anantnag District of Jammu & Kashmir is a IT Professional and a Certified Fitness Consultant and Nutrition Advisor. He believes that everyone in this planet can be fit n healthy despite their love for laziness, inconsistency. He is a fitness freak and also believes in helping others in every possible way. Apart from his fitness passion, he also has a very good hand on painting, sketching.He is a photography lover as well.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: