Chest Exercises and Arms Exercises

Chest Exercises

Among the best chest, shoulder, and triceps exercises certainly belong to the very well-known push-ups on parallel bars. When done properly, they help to create truly massive chest muscles. If you are exercising on the bar regularly, you will see changes on your body almost every day.

CHEST EXERCISES: PUSH-UPS ON PARALLEL BARS

Push-ups on parallel bars are a favorite exercise utilizing your own body weight.

Performance: Stand between the parallel bars and grasp them so that your palms are towards you and the back of your hand is directed away from you. Use no thumb grip. Jump on the parallel bars, keep your arms outstretched and bend your knees behind you. You now let yourself descend slowly from the basic position as far as you can in order to stretch your chest muscles properly. When descending, you are leaned forward and your elbows point to the sides - by that you strengthen primarily the chest muscles. Once you are in the down position you start coming back to the basic position.

Breathing: Breath in in the up position (with outstretched arms). When descending, breathe out. When going up breathe in again and keep your breath until you get over the hardest phase of the move. Afterwards breathe out and before another push-up breathe in again.

Muscles strengthened: Chest muscles, especially the upper part.

Mistakes: a) If you do not descend as low as possible, you reduce the stretching of the chest muscles. b) You do the exercise briskly, quickly and uncontrollably. By doing so you might hurt your shoulders. c) You push the elbows to your body and you strengthen rather your triceps.

Arms Exercises

Pull-ups with a supinated grip and push-ups on parallel bars are very favorite arms exercises using your own body weight. With keeping the right technique when exercising, it is almost impossible to hurt yourself. By regular exercising on a bar you will see changes on your body almost every day.

ARMS EXERCISES: NARROW CHIN-UPS WITH A SUPINATED GRIP

Performance: Grab a bar with a supinated grip – the width should be as the same as your shoulder width (can be less). Hang on the bar and keep your arms outstretched and start pulling up until your chin is above the bar. Afterwards, start descending back to the starting position.

Breathing: When lowering into the starting position, breathe in. When pulling up, breathe out in the up position.

Muscles strengthened: biceps, shoulders, back, forearms

Mistakes: Too fast movement up or down and not outstretched arms after descending in the basic position. Irregular breathing.

ARMS EXERCISES: TRICEPS DIP ON PARALLEL BARS

A very good exercise for building up triceps muscles

Performance: Take a small jump to get on the bars (keeping legs outstretched or bend your knees). Palms are facing towards your body along with all your fingers. Let your body descend until your upper arms are in a horizontal position (parallel with a floor), in the down position don’t stop and start going up.

Breathing: Breath in the up position (with outstretched arms). When descending, breathe out, when starting going up, breath in again, and keep your breath until getting over the hardest phase. Afterwards, breathe out, and before another dip breathe in again.

Muscles strengthened: triceps, chest muscles, front delts.

Mistakes: You lean forward and by doing so chest muscles are stressed. Too fast descending to the down position. Irregular breathing.

pull up bar