We’re not kidding, these exercises are recommended by their trainer Kris Gethin. Kris is one of the most well-known names in the international body-building circuit as the editor-at-large and main spokesmodel of Bodybuilding.com. He is the creator of the Dramatic Transformation Principle (DTP), which has helped Hrithik Roshan and John Abraham transform their bodies . Here’s an excerpt from his book The Bodybuilding.com: Guide to Your Best Body which discusses exercises for a ripped chest:
Dumbbell Flyes
Lie on a flat bench with a dumbbell in each hand resting on top of your thighs, palms facing each other. Using your thighs to help raise the dumbbells, lift them one at a time until you are holding them in front of you, shoulder width apart. Raise the dumbbells up as if you’re pressing them, but stop and hold just before you lock out. This will be your starting position. Keeping a slight bend in your elbows, inhale as you lower your arms in a wide arc, until you feel a stretch in your chest. Exhale as you return your arms to the starting position, squeezing your chest muscles. To perform this exercise correctly, imagine that you are hugging a large person, and focus on creating that same arc when lowering and raising the weights.
Dumbbell Bench Press
Lie on a flat bench with a dumbbell in each hand resting on top of your thighs, palms facing each other. Using your thighs to help raise the dumbbells, lift them one at a time until you are holding them in front of you, shoulder width apart. Raise the dumbbells up as if you’re pressing them, but stop and hold just before you lock out. This will be your starting position. Keeping a slight bend in your elbows, inhale as you lower your arms in a wide arc, until you feel a stretch in your chest. Exhale as you return your arms to the starting position, squeezing your chest muscles. To perform this exercise correctly, imagine that you are hugging a large person, and focus on creating that same arc when lowering and raising the weights.
Incline Dumbbell Press
Lie on an incline bench with a dumbbell in each hand on top of your thighs, palms facing each other. Using your knees to help bring the dumbbells up, hold them out to the sides with your elbows bent at about 90 degrees, your palms facing toward your lower body. This will be your starting position. Exhale as you extend your arms and bring the dumbbells together above your head so that your arms are perpendicular to the floor. After a brief pause, inhale as you return the dumbbells to the starting position.
Dumbbell Flyes
Lie on a flat bench with a dumbbell in each hand resting on top of your thighs, palms facing each other. Using your thighs to help raise the dumbbells, lift them one at a time until you are holding them in front of you, shoulder width apart. Raise the dumbbells up as if you’re pressing them, but stop and hold just before you lock out. This will be your starting position. Keeping a slight bend in your elbows, inhale as you lower your arms in a wide arc, until you feel a stretch in your chest. Exhale as you return your arms to the starting position, squeezing your chest muscles. To perform this exercise correctly, imagine that you are hugging a large person, and focus on creating that same arc when lowering and raising the weights.
Dumbbell Bench Press
Lie on a flat bench with a dumbbell in each hand resting on top of your thighs, palms facing each other. Using your thighs to help raise the dumbbells, lift them one at a time until you are holding them in front of you, shoulder width apart. Raise the dumbbells up as if you’re pressing them, but stop and hold just before you lock out. This will be your starting position. Keeping a slight bend in your elbows, inhale as you lower your arms in a wide arc, until you feel a stretch in your chest. Exhale as you return your arms to the starting position, squeezing your chest muscles. To perform this exercise correctly, imagine that you are hugging a large person, and focus on creating that same arc when lowering and raising the weights.
Incline Dumbbell Press
Lie on an incline bench with a dumbbell in each hand on top of your thighs, palms facing each other. Using your knees to help bring the dumbbells up, hold them out to the sides with your elbows bent at about 90 degrees, your palms facing toward your lower body. This will be your starting position. Exhale as you extend your arms and bring the dumbbells together above your head so that your arms are perpendicular to the floor. After a brief pause, inhale as you return the dumbbells to the starting position.
Lie on an incline bench with a dumbbell in each hand on top of your thighs, palms facing each other. Using your knees to help bring the dumbbells up, hold them out to the sides with your elbows bent at about 90 degrees, your palms facing toward your lower body. This will be your starting position. Exhale as you extend your arms and bring the dumbbells together above your head so that your arms are perpendicular to the floor. After a brief pause, inhale as you return the dumbbells to the starting position.
Straight Arm Dumbbell Pullovers
Place a dumbbell standing up on a flat bench. To ensure that the dumbbell stays securely placed at the top of the bench, lie perpendicular along the bench with only your shoulders on the surface. With your knees bent and your feet firmly on the floor, drop your hips just slightly below the level of the bench. Your head will be off the bench as well. Grasp the dumbbell with both hands and extend your arms up above your chest; your palms should be pressing against the underside of the dumbbell plate. This will be your starting position. Keeping your arms straight, inhale as you slowly lower the weight in an arc behind your head until you feel a stretch in your chest. Exhale as you return the dumbbell to the starting position following the same arc. Hold the weight at the top for a moment once you have returned it to the starting position.
Also read other excerpts from the book – ‘Tips to lose belly fat‘, ’How Hrithik transformed his body‘ and ‘Exercises for Toned Legs’, , ‘How necessary are bodybuilding supplements for results’. ‘The Bodybuilding.com: Guide to Your Best Body is authored by Kris Gethin and published by Simon & Schuster (2013). It can be purchased online on Flipkart. Watch this space for more excerpts from the book. Read about the launch of the Indian edition of the book here.
Health.India.com/India.com Health
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