FITNESS FUNDAS FOR MEN

fitness fundas

PUMP It UP chest

inCline duMBBell Chest press target muscle: pectoralis major (clavicular head – upper chest), anterior deltoid and triceps execution: set up an incline bench at an angle of 45 degrees, select an appropriate pair of dumbbells and lie down on the bench. Hold the dumbbell exactly over your shoulders with extended elbows, this becomes your starting position. Inhale and decscend the dumbbell down making right angle at the elbow joint. Exhale and push the dumbbell up contracting your upper chest muscle back to the starting position. You can perform minimum 3 sets of 15 to 20 repetitions each.

peC-deC Chest fly target muscle : Overall pectorals execution : sit down on a chest fly machine in a back rested position. Grab the handles of the machine and pull the cable in front of your chest with elbows locked, this becomes your starting position. Inhale and allow the handles to go behind naturally such that elbows & shoulders are in one line. Exhale & push the handles in front back to starting position contracting chest muscles. Perform 3 sets 15 repetitions minimum

Chest sCoop fly target Muscle: Pectoralis major ( clavicular head ) execution: Grab the handles of the cable crossover machine from angle coming from bottom and hold it steady besides your shoulders. This becomes your starting position. Exhale and push both the cables together diagonally from down to in front of upper chest contracting it to its full extent. Inhale and release the cables slowly back to the starting position. Perform 3 sets and 20 reps minimum

Wide grip lat pull doWn target : Latassimus Dorsii (upper back) execution: Sit down on a Lat Pull machine facing chest towards the machine. Grab a wide Grip on the handles . This becomes your starting position. Exhale and pull the handle bar down towards your chin contracting the upper back muscles. Inhale & release the barbell back to starting position.

Location Courtesy: Gold’s Gym, Bandra, Mumbai. Training Text: Sagar Fitness expert, Gold’s Gym. Model: Prateik Jain Photographer: Nilendra Singh

Prateek Jain is an Indian model, actor and the winner of Provogue MensXP Mister World India 2014. He represented India at Mister World 2014 and was among Top 10 Finalists. In 2015, he won Asian Supermodel Contest held in China. He is the first Indian man to win the Asian Supermodel Contest