Cheat workouts Exercises

✓Barbell Bench Press

Set up the bar before lying down.Set up the bar before lying down. Start with a very low weight if you've never done this exercise before, particularly if you don't have a spotter.Lie down flat on your back on the bench. Position yourself so that you can easily reach the barbell once you're lying down.Bend your knees at a right angle. Your feet should be flat on the floor. If you're tall enough, your legs can go off the end of the bench instead of the sides. 

 ✓Bent Forward Cable Crossover

Move your arms upward and inward (being sure to keep, at minimum, a slight bend in the arms at all times) until either your knuckles meet one another or your arms cross at the wrists (whichever you prefer), while exhaling throughout the movement.Lower your arms in a controlled manner until they are at your sides, inhaling throughout the movement.

✓Chest Press

This exercise targets the main muscle of the chest, the pectorals. It also uses the anterior deltoids of the shoulder and the triceps brachii of the upper arm.Push the weights upward while exhaling, taking care not to lock out the elbows in an explosive movement. The weights should follow a shallow arc and almost meet over the top of the chest

Incline Dumbbell Fly

Builds Lower Chest Size

The decline bench press has been shown to target the lower pectoralis muscle fibers greater than the flat and incline bench press, making it a key exercise to bring up a lagging lower ches.Lower the dumbbells out to the side of your shoulders, while keeping your elbows slightly bent in a smooth arcing motion.

Continue lowering them until you feel a stretch in your chest and shoulders. Pause for a count of one.

✓Dips

Increased strength in your arms and chest through dips means greater overall strength training potential. In other words, your ability to lift more weight when performing other exercises.Usually the front shoulders get tired before the chest. Also, most men can easily build up their Bench numbers, but they don't get a big chest.

✓Push-ups

Place your hands directly below your shoulders

Keep your head, back and buttocks in a straight line.Pull your shoulder blades down and back

Lower your body in a controlled manner until your elbows are at a 90 degree angle

Keep your elbows tucked in close to your body

Take it easy There is no hurry ाAccording to your energy best of luck 

Set according to your energy

1. Set 15

2.set  10

3 set  8

Body does not have to be made in a day, hard work has to be done