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chest.html
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<!DOCTYPE html>
<html lang="en">
<head>
<title>Chest</title>
<link href="https://fonts.googleapis.com/css2?family=Do+Hyeon&display=swap" rel="stylesheet" />
<link rel="stylesheet" href="https://cdnjs.cloudflare.com/ajax/libs/font-awesome/4.7.0/css/font-awesome.min.css" />
<link rel="stylesheet" href="ak.css">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<style>
#chest {
height: 60vmin;
background-image: url("chest.jpg");
background-size: cover;
background-repeat: no-repeat;
width: 100%;
background-position: center center;
color: white;
justify-content: center;
align-items: center;
display: flex;
}
#chestin {
font-family: "Do Hyeon", sans-serif;
font-size: 7vw;
}
#content {
font-size: 20px;
margin-bottom: 7px;
width: 80%;
margin-left: auto;
margin-right: auto;
}
#content>img {
display: block;
width: 80%;
margin-left: auto;
margin-right: auto;
}
#body {
background-color: rgb(231, 231, 231);
width: 100%;
margin: 0px;
padding: 0px;
}
#content>h3 {
background-color: rgb(179, 178, 178);
}
</style>
</head>
<body id="body" onload="myfunction()">
<header id="header">
<div>
<div id="div1">
<div class="navigation" onclick="myfun1()">Home</div>
<div class="navigation" onclick="myfun2()">About </div>
<div class="navigation" onclick="myfun3()">Join us</div>
<div class="navigation" onclick="myfun4()">Contact</div>
</div>
<div id="div2">
<div class="mediadiv">
<a href="https://www.youtube.com/channel/UC0yFCyPloF9RZffCrvEBtbg" class="fa fa-youtube"></a>
</div>
<div class="mediadiv">
<a href="https://github.com/Akesh0909" class="fa fa-github"></a>
</div>
<div class="mediadiv">
<a href="https://www.linkedin.com/in/akesh-yadav-995b50204/" class="fa fa-linkedin"></a>
</div>
</div>
</div>
</header>
<div id="chest">
<div id="chestin">CHEST</div>
</div>
<div id="content">
<h1> Exercises For Chest </h1>
<p> Our choices are based on results in the lab, but also the weight room. Serious lifters know that
measuring activation from electromyography (EMG) to pick the best muscle-building exercises is helpful,
but far from perfect. So, we used a number of parameters, including:</p>
<ul>
<li>Ease of learning and performing</li>
<li>Total muscle stimulation and intensity</li>
<li>Popularity among diehard lifters and bodybuilders (This matters!)</li>
<li>Availability of equipment in commercial gyms</li>
</ul>
<p> Here are the best chest exercises for muscle growth, plus three complete chest workouts to put those
movements into action. Along with growth-focused nutrition and supplementation, this can be your action
plan for a bigger chest!</p>
<h3>Barbell Bench Press</h3>
<img src="https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/workouts/2017/10/narrowgripbenchpress-1509458862.gif" alt="Reload page">
<p> <strong>Why it's on the list: </strong>It's popular to hate on the bench press these days, but it's one
of the most
popular lifts in the gym for a reason. For one, the standard barbell bench allows you to move the most
weight. It's also an easier lift to control than pressing with heavy dumbbells. The exercise is also
relatively easy to spot—so don't be afraid to ask for one! <br>The bench press also responds well to
classic protocols like 5x5 for muscle and strength, or even 10x10, aka German Volume Training, for pure
mass. If you want to get serious, there are systematic bench press programs like Bench 300 to help you
chase a big number.</p>
<strong>Barbell Bench Press Variations for Chest Growth:</strong>
<ul>
<li>Barbell bench press (medium, wide, or close grip)</li>
<li>Barbell floor press</li>
<li>Barbell bench press with chains</li>
<li>Bench press with a neutral grip, "Swiss bar," or multi-grip bar</li>
<li>Reverse-grip barbell bench press</li>
<li>Barbell "guillotine" bench press</li>
<li>Bench press with suspended weights</li>
<li>Reverse band bench press</li>
</ul>
<p> <strong>In your workout:</strong> Bench toward the start of your chest workout for heavy sets in
lower
rep ranges,
such as
5-8 reps. There are better moves for high-rep chest burnouts. Vary your grip width and style for
more
complete chest development.
</p>
<h3>Dumbbell Bench Press</h3>
<img src="https://www.bodybuilding.com/images/2021/march/dumbbell-bench-press-header-830x467.jpg"
alt=" Reload page">
<p> <strong>Why it's on the list:</strong> Whether dumbbell or barbell presses are better for growth is
an
age-old
weight-room
debate. Luckily, you can do both! But there's little doubt that the dumbbell variation has more
versatility throughout the beginning, middle, and end of a chest workout. <br>Some other big plusses
for
dumbbells: Each side's musculature must work independently, creating more balanced strength and
size.
Dumbbells also allow a longer range of motion, which some studies say can lead to muscle growth.
Plus,
you
can more easily tweak your grip to create variety and a new stimulus on chest day.
</p>
<strong>Dumbbell Bench Press Variations for Chest Growth: </strong>
<ul>
<li>Dumbbell bench press</li>
<li>Neutral-grip dumbbell bench press</li>
<li>Close-grip dumbbell bench press</li>
<li>Single-arm dumbbell bench press</li>
<li>Alternating dumbbell bench press</li>
</ul>
<p> <strong>In your workout:</strong> At least some of the time, do flat dumbbell presses toward the
start
of your chest
workout for heavy sets in lower rep ranges. They can also work well for high reps later in a chest
workout, either flat or on an incline or decline. <br>
<strong>Here's what not to do:</strong> A few sets of the barbell bench press, then the same sets
and
reps for
dumbbell.
The similar nature of these movements was confirmed via EMG analysis, which demonstrated no
significant
differences between flat-bench dumbbell and barbell presses in regard to muscle activation.
</p>
<h3> Push-Up</h3>
<img src="https://www.bodybuilding.com/images/2021/march/push-up-header-830x467.jpg" alt="Reload page">
<p> <strong>Why it's on the list:</strong> An obvious point in favor of push-ups is that they require no
equipment and
can be
the centerpiece of a home chest workout, like in strength coach Paul Carter's program Jacked at
Home:
Bodyweight Muscle-Building Workouts. But they're also highly versatile, easy to adjust for range of
motion, and can help strategically target different parts of your chest with a few simple tweaks to
elevation or hand . <br>
"Yeah, but they're just push-ups," you say. "They're definitely not enough to make you strong."
Believe
it or not, an in-depth analysis found that push-ups and bench presses are similar in both muscle
activation and overall muscle gains. This doesn't mean push-ups should be all you do, but it means
they
definitely should have a place in your repertoire.</p>
<strong>Push-Up Variations for Chest Growth:</strong>
<ul>
<li>Push-up</li>
<li>Feet-elevated push-up</li>
<li>Hands-elevated push-up</li>
<li>Suspended push-up</li>
<li>Hand-release push-up</li>
<li>Weighted push-up</li>
<li>Banded push-up</li>
</ul>
<p> <strong>In your workout:</strong> Sets of push-ups to failure are a great way to burn out or add
volume in the
late
stages of a workout, and they're awesome in a compound set with dips, a mechanical dropset after
flyes or presses, or an antagonist chest-and-back superset with rows. Weighted push-ups and
push-ups
with resistance bands can even be a primary push movement, if needed.</p>
<h3>Dumbbell Pull-Over</h3>
<img src="https://www.bodybuilding.com/images/2021/march/chest-dumbbell-pull-over-header-830x467.jpg"
alt="Reload page">
<p> <strong>Why it's on the list:</strong> Pull-overs have been a favorite torso builder of bodybuilders
for
decades. Dating
back to the 1940s and earlier, lifters alternated them with 20-rep squats in workouts designed to
expand
the ribcage. The logic behind this approach may not stand up today, but the move is still worth
including on a modern chest day. <br>
Lean toward the incline version, which puts your chest fibers under tension for a longer range of
motion. Use a bench that's 30-45 degrees and keep your elbows in a fixed comfortable angle. The more
they bend and flex, the more this becomes a triceps movement</p>
<strong>Pull-Over Variations for Chest Growth</strong>
<ul>
<li>Incline straight-arm pull-over</li>
<li>Pull-over to press</li>
</ul>
<p> <strong>In your workout:</strong> Do pull-overs at the very end of your workout for sets of around 12
reps. On every set,
hold the peak contraction of the last rep for a full 5 seconds.</p>
<h3>Machine Fly</h3>
<img src="https://www.bodybuilding.com/images/2021/march/machine-fly-header-830x467.jpg" alt="Reload page">
<p> <strong>Why it's on the list:</strong> For the majority of lifters, the machine chest fly (aka,
pec-deck)
is a more
effective, harder-to-screw-up alternative to dumbbell flyes. If your gym has one, it's a great move
to
get a great pump without having to balance any weights or put your shoulders at risk. <br>
But does it work? EMG data shows that activation of the pectoralis major is statistically similar
between the machine fly and bench press, which means that even though you'll likely be working in
different rep ranges for each exercise, both are worthy components to chest day. The big difference?
For
the machine, you don't need a spotter and can more safely push the intensity and reach true muscle
failure.
<br>
<strong> In your workout:</strong> As a pre-exhaust, hit a few sets of 10-15 before your presses.As
a
burnout, hit the
machine fly last in your routine for sets of around 10-12. Experiment with dropsets, partial reps,
and
other intensity boosters. Don't be afraid to take this movement to failure, and know that you've
earned
your post-workout protein shake.
</p>
<br>
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