HEALTH & GYM GUIDE

Lets begin  with introducing you with pushups 

What is pushups ? how to do pushups ?

A push-up is a total-body functional movement execerise  that help you to  increase strength and has the added benefit of engaging the core and lower body. Since it’s a body weight exercise, it can be done just about anywhere at gym ,floor,gardan,home .

Pushups is one of the workout that help you in buiding chest ,triceps and biceps as well.

They are also used as common form of punishment used in the military, school sport, or in some martial arts disciplines.

How to do pushups ? pushups for beginners.

Begin in a plank position with your arms straight, Your shoulders should be over your wrists and your body should form a straight line from head to toe.

At this plank position keep you straight

(a). Next, slowly bend your elbows and lower your chest towards the floor

(b). Then, press upwards back to plank position

(c). Completed

makeup with 3 sets

Set 1               10 pushups

set 2                 8 pushups

Set 4                6 pushups

Day by Day increase the number of pushups to make yourself strong in doing pushups .

When to do pushups daily pushups is that ok ?

What Happen If You Do Push-Ups Every Day | Good or Bad?

When you do exercise for particular muscles part  of body for example : chest , pushup,shoulder or pullups. each muscles need some time to get recovered / repaired , the speed of repairing can be increased by in taking more number of proteins.

So When you are training your muscles the muscle get tear , so the muscles need to get repaired and it need time to get completed recovered . so there must be some period of break time for each trained muscles. there fore in short  we must give time for each muscles.

The primary focus of pushups is on Chest , triceps ,shoulder

if you are training pushups daily then it might be wrong  thing you are doing at you gym . you might ask me what is wrong in daily  < pushups > ??  ,  the wrong here is that your are activating all the muscles that effects by pushups and you are not giving time for that muscles to get recovered . therefore that muscles that you are training daily will not grow soon .

so i have cleared your dought.

When should i do pushups ? 

the best time to do pushups workout is when the day comes for example :  do pushups when day routine is chest , and triceps or shoulder  , this is the best time to train you chest muscles by doing pushups.

5 Best Chest Exercises For Building Muscle

Here are our top 10 pec-building picks. here are our top 10 chest-building exercises, ranked in no particular order.

1. Barbell Bench Press

You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight, This Barbell Bench press is easy to left heavy weight easily then that of dumbell press.There are plenty of bench-press programs you can follow to increase your strength.

start of your chest workout for heavy sets in lower rep. you can use weight up to 30 kg if you are beginner , then after day by day increase the weight .

set 3

10 kg    20 rep (on both side i.e total 20 kg)

12kg      15rep (on both side i.e total 24 kg)

15kg      10rep (on both side i.e total 30 kg)

2. Flat Bench Dumbbell Press

With dumbells press, each side of your body must work equally , dumbbells are harder to control than a barbell. Flat dumbbell presses allow you to hoist a fairly heavy weight

start of your chest workout for heavy sets in lower rep ranges.

if you are working with Barbell bench we usually dont recommend to work with dumbell press .

which demonstrated no significant differences between flat-bench dumbbell and barbell in regard to muscle

set 3

5 kg    20 rep (on both side i.e total 10 kg)

7.5kg      15rep (on both side i.e total 14 kg)

10kg      10rep (on both side i.e total 10 kg)

3. Seated Machine Chest Press

The machine press has some unique benefits.it’s easier to slow down the repetition,Stack-loaded machines are also great for quickly doing dropsets.EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid (anterior, middle, and posterior) than free-weight variations

you should do  machine exercises at the end of your workout . for those who are here to build muscles ,machines give you a greater chance to pump.

set 3

15 kg    20 rep 

20 kg      15rep 

30 kg      10rep

4. Dips For Chest

Dips is excerise to train our chest , as it also effect on triceps .

how to do : 

Put your feet up behind you,

lean forward as far as possible and allow your elbows to flare out as you dip. Chest dips are a great spotter-free alternative to the decline press.

If you’re strong, this lower-chest move makes a great finisher; if you’re not, you can do it earlier in your session. It makes a great superset pairing with push-ups for a big pump at the end of your workout.

sets 3 

8 dips reps

5 dips reps

4 dips reps 

5. Incline Bench Cable Fly

Do this Excerise as shown in pics  .

It’s an effective move to isolate the pecs after completing your multijoint exercises. Cables allow for continuous tension throughout the exercise’s full range of motion. If you’ve got a good chest pump going, nothing beats looking back at yourself in the mirror as you squeeze out a few more reps.

Do incline cable flyes at the end of your workout for slightly higher reps (sets of 10-12).

sets 3

15 reps  10 kgs

10 reps 15 kgs

8 reps 20 kgs

Anatomy of the Biceps

The muscle most prominent when someone flexes their guns in the classic “which way is the beach?” pose is the biceps brachii. It belongs to a group of muscles comprising what’s called the anterior compartment of the upper arm. There, you’ll also find the brachialis and the coracobrachialis. We’re going to focus on the first two, which are the prime movers in bending, or flexion, of your elbow.

The biceps brachii is by far the larger of the two flexors, but the brachialis, located underneath it toward the outside of the upper arm, is actually the stronger flexor. That’s due to its proximity to the elbow, making it the prime mover during a biceps curl.

While stretched over the humerus, the biceps brachii isn’t actually attached to it. It’s comprised of two heads — short and long — that flex the arm at the elbow and the shoulder, as well as rotate, or supinate, the hand into a palm-up position. Both heads attach at the scapula, fusing together toward the bottom of the humerus at the upper forearm.

The two muscles are so intermingled, any moves you would perform to hit your biceps brachii will also qualify as brachialis exercises.