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  • Grab a bench and set it to flat or a slight incline if you wish to emphasize your upper chest a bit more.
  • Take a barbell with handles attached on a machine and lie flat.
  • Start with them pressed together using a neutral/hammer grip (palms facing inwards).
  • Lie back on the bench with the barbell handles held together and resting on your chest.
  • Keeping the grip firmly together, press the straight out in front of your chest.
  • Lower the weights under control, with them still pressed together, and repeat for the next rep.

  • Load the bar to an appropriate weight for your training.
  • Lay on the bench with your feet flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted.
  • Take a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the weight above your chest with your arms extended. This will be your starting position.
  • Lower the bar to the sternum by flexing the elbows. Maintain control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in.
  • After touching your torso with the bar, extend the elbows to return the bar to the starting position.

  • Place your back against the backrest of the chest press machine.
  • Grab the handles and place your feet flat on the floor or the footstool of the chest press machine.
  • Press the handles forward until your arms are straight. Pause for one second and then bend your elbows and slowly return to the starting position.

  • Step onto the machine facing the monitor.
  • Begin pedalling to turn it on.
  • Start pedalling at an even pace.
  • Do not lock your knees.
  • Turn up the resistance.
  • Change up your direction on the pedals.
  • Use the swing arms.
  • Increase the incline and resistance as you go.

  • Sit on seat with upper chest just above grips on lever. If available, push foot lever until handles are within grasping range.
  • Grasp handles with wide oblique overhand grip and position elbows out to sides. Release foot lever.
  • Press lever until arms are extended.
  • Return weight until shoulders or chest feels slightly stretched.
  • Repeat.

  • Lie on floor face down and position hands on floor, shoulder-width or slightly wider.
  • Assume plank position by pushing body up with arms extended, body straight, and toes on floor.
  • Lower body to floor and immediately push your body up as fast as possible.
  • As the hands leave ground, rapidly clap hands together and place back to original position, catching body before it falls.
  • Repeat.
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