So yesterday I focused on the chest muscles. Chest workout is essential not just for the training of those muscles but it also increases your upper body strength in the long run. It is indeed an essential part of a balanced work out routine. In addition, many of the chest exercises also help your to train your triceps and shoulders as a byproduct. However the major muscles that are trained during a chest workout are pectoralis major and pectoralis minor (see image below)

Workout data

As per heart data recorded from my fitness band, I worked out for 94 mins. I spent about 51 mins in aerobic zone and 12 mins in anaerobic zone. This led to a total burn of 904 Kcal as per band's algorithm.

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Chest Workout

Workout followed from cultfit app

Key improvements

Extra chest exercises

So in addition to the list of chest exercises above I also did the following exercises -

Incline barbell bench press 10 Kg - 12, 10, 8 reps

The incline barbell bench press will majorly target pectoralis major especially the fibres in the upper chest. There will also be some minor effect on anterior deltoids and triceps. This is different from regular barbell bench press as it focuses on upper chest while regular bench press focuses on entire pectoralis major.

video

Decline barbell bench press 5 Kg -
15, 13, 12 reps

The decline bench press focuses on the lower chest fibers of pectoralis major. While regular and incline bench press are more commonly done, adding the decline bench press leads to development of a well rounded chest.

Video

Regular dumbbell press 7.5 kg dumbbell in each game -
10, 10, 10 reps

While I did incline dumbbell bench press (as described above in the app images), I also added regular dumbbell press to the list. It is to be noted that while the muscles targeted by dumbbell bench press are similar to those targeted barbell bench press this variation provided more freedom of movement and hence develop more strength in upper body.

Video

Extra

Jumping jacks 30, 20

Shoulder dumbbell raise - 7.5 kg
5 per hand, 5 reps per hand

Hammer dumbbell curls for biceps - 7.5 kg
10, 8, 8

Bilateral overhead tricep extension with dumbbell - 12.5 Kg dumbbell x 10 reps x 3 sets
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Daily Activity, Gym, Walking, Weight Lifting

Height 170 cm		Weight 70.3 kg		Body Fat %
Waist cm		Thighs cm		Chest cm