Written by Anusha Iyengar | Updated : November 18, 2015 6:36 PM IST
Can't afford a trainer but wish to join the gym? That's not a problem! Fitness trainer Kaizad Capadia gives you a list of five chest exercises that you can do on your own.
Barbell bench press: Lie down on your back on a bench and grasp the barbell with your hands a shoulder width apart. Lift the barbell off the rack and lower it down to your chest slowly. Take a deep breath, lift the barbell to the top position and lower it down again. Pause for a few seconds and start again. Make sure that you breathe properly while performing this exercise.
Dumbbell bench press: For this, you need to sit at the end of the bench, holding the dumbbells and resting it on your lower thigh. Use your thighs as support to push back and lie on the bench with only slightly bending the elbows. Just like the barbell bench press, push the dumbbells up and down while slowly bringing it closer to the sides of your chest. Pause for few seconds and repeat.
Incline bench press: This can be done with either barbells or dumbbells. You can pick whichever one you are comfortable with. Position your body on an incline bench at a 30-45 degrees angle. Repeat the same movements that you do while doing a barbell/dumbbell bench press.
Decline bench press: Lie down on your back on a decline bench. Grab the barbell with an overhand grip of about shoulder width apart. You know what to do next! Make sure that when you push the barbell/dumbbell upwards, it's in a fast motion but when you lower it, do it slowly and carefully.
Dumbbell flys: Sit at the end of the bench with dumbbells resting on your thighs. Rock back and lie supine on the bench to get in position for dumbbells exercise. Hold the dumbbells above your body with a neutral grip. Make sure the dumbbells don't touch each other but are closer to each other. Now slowly lower the dumbbells to your sides making a semi-circle. Raise the dumbbells again in the same path of motion and repeat.
Follow these tips to prevent injuries and get fitter.
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