Working out Chest and Biceps(Chest and Bicep Workout) on the more traditional thought is to do Bis/Tris and Chest/Back. The idea of Abaft doing Chest/Bis together and Back/Tris together is that you use your Biceps as a secondary muscle for back day, and triceps as secondary on chest day. By splitting them up, you are about to get more out of each muscle group. This quick chest and biceps workout uses heavyweight and high reps to achieve maximum muscle-building results. It might not seem like a lot at first, but your pecs and biceps will be burning when it’s all said and done. The goal is to get all the reps done in one go, but with the heavier rep range, it’s always difficult. Considered using the rest-pause technique with the high rep ranges.
The chest portion of this workout uses bodyweight and resistance band exercises. A couple of minutes on a resistance band is still hard work, and the 2 minutes of push-ups on the Bosu ball hits your chest, and core hard. As with all of my workouts. I rarely work with just one muscle group. The objective is to thoroughly fatigue me by the end of the workout. And you better believe this workout does just that.
Exercise:1 Flat Bench Press
Flat bench press allows you to hoist a fairly heavyweight, and they make for a good choice if you are been Adhibit on the barbell bench for ages. In your workout, do flat presses toward the outset of your chest workout(chest and bicep workout) for heavy sets.
Exercise:2 Incline Bench Press(Chest and Bicep Workout)
It is proper incline bench pres form for placing the exertion on your proper upper pecs and minimizing the effect on the forerunner lateen muscles. Research shows that the correct angle of the Incline Bench Press should be 30 degrees from flat to target the upper chest(chest and bicep workout).
Exercise:3 Decline Bench Press
Decline bench press your Tierce and head are placed at a down-ward shield from the rest of your body and the weight you are holding. This angle may feel clumsy for some people. Magnetism also pulls the weight downward. This can make the gait more challenging.
Exercise:4 cable butterfly(Chest and Bicep Workout)
The butterfly exercise also referred to as the pec deck fly, is an isolation exercise that targets your pectoral muscles. As your hands come together, rotate your wrists so your palms face upwards, then hold your hands together with little fingers touching, squeezing your chest muscles hard. Focusing on how this movement of your wrist and arms placed tension on the middle of your chest.
Exercise:5 Barbell Curl
A barbell curl is a pull-type isolation exercise that works primarily on your biceps. But also trains muscles in your forearms and shoulders to some degree as well. You can perform regular barbell curls by grasping a barbell with an underhand grip. With your hands separated by a shoulder-width distance.
Exersise:6 Dumbbell Curl
This exercise is a variation of bicep curl movements and can be performed with any level of experience. However, to ensure correct form and posture, perform this exercise in front of a gym trainer or a professional. Warming up is important to at the beginning of any workout, as it not only frees up the muscles for the exercise, but also enhances the results.
Exercise:7 Hammer Curl
Stand with your feet shoulder width apart and a slight bend in your knees. Hold a pair of dumbbells in your hands with your palms facing towards your body. This is the main difference from the standard curl. Which you start with your palms facing for wards. Keeping your elbows close to your body. Slowly curl the dumbbell up to your shoulders. Pause for a second at the top of the lift, squeeze your biceps, then lower the weights under control.
Exercise:8 Bicep concentration curl(Chest and Bicep Workout)
How – Sit on a bench that’s set at a height so your knees are bent at 90 with your feet flat on the floor. Pick up a dumbbell in your right-hand arm on the inner part of your right thigh. Your arm should be extended holding the weight off the floor. Slowly curl the weight up, only moving your forearms – the position of your upper arm on your thigh will help you keep it still during the exercise. At the top of the movie, pause for a beat and squeeze your biceps, then slowly lower the weight back to the start. Do all your reps on one arm, then switch to the other.