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The 10 Best Dog Food Brands

For thousands of years, dogs have been man’s best companions. Dogs evolved from the grey wolf into hundreds of domesticated breeds over thousands of years. They helped the first humans in hunting and they are well known for their loyalty and have countless contributions to the history of human beings as we call them our “best friends”.

Such dedication should be rewarded with a proper diet, although getting dog food that matches our passion for our lovely companions may be tough.

The dog food industry has grown greatly over years and you can now get high-quality foods at affordable costs all around the country.

Several dog food brands provide 100 % pure fresh meats, high-quality grains, and other components, so it’s necessary to read the ingredients before you buy the product. There is a common misunderstanding that dogs are 100% obligate carnivores, which has been proved that it’s not true. Accordingly, your dog’s diet should include more than just meat.

In our search for the best quality of dor food among hundreds of brands, we came up with These 11 brands that offer some of the industry’s top prices, ingredients, and overall service.

Dog food standards

Unfortunately, not every dog food companies regard the quality guidelines. “Meat meal” or “meat protein” is one of the most frequent (and horrible) components you can notice in the ingredients of modern dog food products. After an animal is slaughtered for meat, the “residues” meaty pieces that are unsafe to eat and serve to humans are heated until the fat melts away.

It’s just as harmful to dogs to eat these parts, also you never know what’s in it !

What we look for

Our listed companies fulfill high-quality standards. In our search for the best dog food brands, we were looking for high-quality, nutritious, natural products supplied from sustainable farms and ranches.

Whole grains and a proper mix of vitamins and minerals were important to us but the most important ingredient we were focusing on is fresh meats. We also considered the brands’ reputations for service and quality, as we’re dealing with a brand rather than a single product.

These products all provide high-quality, nutritious dog food at a reasonable price. The majority of them also provide free online shipping, either directly from their website or through Amazon or

Let’s get started!

1.Chippin Wild-Caught Silver Carp Dog Food

Chippin’s whole, all-natural ingredients help to minimize the “eco pawprint  .”The top component of that wonderful brand is omega-3 along with gut-friendly foods and dog favorites including pumpkin, oats, flaxseed, and spinach. This anti-allergen meal is baked in the oven and it’s ideal for dogs with food sensitivities or allergies.

You can get all the healthy nutritious products when you visit, There, you can get a 3.5-pound bag for $32.99 (with a 10% discount if you subscribe).

The Difference: By feeding your dog Chippin products that are derived from the highly nutritious but overpopulated fish in USA waters, you’re helping to restore biodiversity and protect the Great Lakes. This all-natural mix is ideal for discerning dogs, hypersensitive stomachs, and eco supporters looking to minimize their environmental effects.

2.American Journey

American journey is considered to be a rising star in this industry having debuted in 2017 with a variety of pure, delicious dog food at a fair price.

Despite its young age in the market, the brand has succeeded to establish a foot in major retail shops and websites, owing to the outstanding quality of the product. All of American Journey’s products start with deboned meat, with turkey, chicken, salmon, beef, and other meats available.

The brand’s costs are also reasonable, making their product a great deal. Few brands within that price range employ deboned meat as their main ingredient, so it’s great to see a newcomer to the business making such progress with high quality and consistency.

American Journey dog food is available at Petco and on the websites and Amazon. There is no official website for the brand.


Merrick is one of the oldest brands in the market having been founded in Texas over 30 years ago to achieve high-quality products in the pet food business. Every ingredient is checked for quality, and Merrick sticks to the concept of only using ingredients that they would feed their pets. Merrick managed to obtain the trust of the customers all over the country offering them great foods, and this mindset is a huge part of why Merrick has survived so long.

Merrick’s 5-star promise: real whole foods, higher-quality ingredients, made in Hereford kitchen, and Merrick gives back.

Merrick’s broad variety of pet supplies and tasty, affordable foods can be found at large stores such as Pet Supplies Plus, PetCo, and Wal-Mart. They’re also available on the Merrick website,, and other Amazon products.

4.Taste of the Wild

Taste of the Wild provides a unique approach to dog food. The concept of their products is built upon the idea of what your dog’s ancestors may have eaten.

Because dogs are descended from grey wolves, they had an unusual diet in the past, consisting primarily of fresh meats from hunting and anything their prey may have eaten. During times of scarcity, wolves have been known to search for plant-based diets. Taste of the Wild refers to capturing that original diet to give ideal nourishment to your dog.

This family-owned company sells all of its products in the United States, with strong attention to quality. These foods are always created with pets in mind, so they’re healthy and delicious.

But don’t worry, they didn’t forget about us—the meal is at a very reasonable price. PetCo, Amazon,, and Tractor Supply Co. all sell it.

5.Diamond Naturals

Diamond Naturals is a family-owned organization, which helps to make things less “commercial” and more concerned with the quality, consistency, and integrity of its impressive variety of pet-friendly foods.

Diamond Naturals is a company dedicated to producing high-quality dog food using only natural ingredients. The company follows a precise code of nutritional base, ensuring that each ingredient is beneficial to your dog’s health. How many companies can do that?  Diamond Naturals has foods for dogs of all breeds, sizes, and ages., PetCo,, PetFlow, and Amazon all offer the brand’s pet products online. Since 1970, pet owners have trusted this brand.

6.I and Love and You

I and Love and You is a company that identifies the particular link that exists between you and your pet and aims to provide the best dog food to support that intimate connection.

You’re welcome at “I and Love and You” whether you have a large or small breed dog, a rescue or a purebred, a Lab, or a retriever. The company produces a wide range of pet foods, including exceptional dog food that you have to try to believe.

Its amazing taste will attract dogs, and its reasonable price, incredible health advantages, and commitment to quality will impress the dog owners. The company began as a humble pet store in Boulder, Colorado, and has grown to become one of the most well-known dog food brands and other pet products.

These products are available on the brand’s website,, as well as other online stores.


This is one of the top brands in the market, with a consistent focus on quality that sets it apart from the competition. Their secret ingredient called” Green tripe” is derived from the nutrient-rich lining of prey animals’ stomachs, and used in PetKind’s food, making it unique.

PetKind’s exceptional and potent dog food products are based on this effective chemical with its distinctive odor. This natural component of your dog’s ancestral diet provides important nutrients that can help your dog’s general appearance and health, and it works!

Customers are delighted when they see the effect of PetKind foods on their dogs making them happier and healthier, and this powerful ingredient isn’t found in most other products.

PetKind dog food is sold online at and Chewy, as well as in some pet retailers. Check to discover whether this potent, all-natural choice is available in your area!

You’ll be pleased with the cost, the quality, and how much your pet dog enjoys it.

8.Wellness Pet Foods

Wellness is a company dedicated to the health and happiness of the pets it serves, and its Core line of pet foods demonstrates this commitment.

These products are high-quality, naturally made, and full of necessary vitamins, minerals, and other nutrients that will keep your pet happy and healthy. The fruits, vegetables, grains, and meats that this brand use in their factories are among the best in the industry, and your will notice the difference in your pet.

One of Wellness Pet Foods’ finest features as a brand is transparency. The brand’s complete ingredient list is available on its website. Nothing is obscured, uncertain, or manufactured without the highest quality standards in mind.

All of Wellness’ pet products (for dogs and cats), as well as other products, are available online. They’re also available on websites like and Amazon.

9.Life’s Abundance

With quality, wonderful, effective ingredients that keep your dog satisfied and pleased, Life’s Abundance helps your loyal companions make the most of life. pet owners will appreciate the affordable cost and nutritional value of each scoop of Life’s Abundance products, while dogs will enjoy the tasty, great food.

Whether your dog is a tiny Dachshund or a Great Dane, Life’s Abundance will be there for you every step along the way, providing the nutrition your dog requires to thrive and enjoy your life. This brand is a top choice in 2021 and beyond because of its highest quality ingredients, excellent service, and unbeatable costs. According to Life’s Abundance, our pet belongs to our family so they deserve the greatest food available.

All of Life’s Abundance’s pet foods and supplies can be purchased online from the company’s website, which also offers a subscribe and save option.


You may not be familiar with the name PetCurean, but you may be familiar with the slogan “Go! Solutions”. For years, this company has been gaining a lot of respect and appreciation with its high-quality ingredients that both your dog and you will enjoy.

The company creates dog food products for dogs of all breeds, sizes, and ages, as well as foods for dogs with unique dietary requirements. Grain-free formulas are available, and each one is created with premium meats and other natural components. These delicious dog food combinations include everything from wild boar to lamb to chicken, beef, and pork.

With PetCurean’s Go! Solutions dog food recipes, you can provide your dog a great meal they’ll love and yourself a product you can be proud of.

Cat Home

10 Top cats with big ears

Cats are loved for their delicate look, light body, and tiny nose that is worthy of the boop. They look more adorable than when these delicate and simple appearances are juxtaposed against an enormous pair of ears!

This list has been compiled to showcase the top cats with big ears. Some of them are in close competition with satellite dishes. If you’re a lover of kittens who are more bat-like, continue reading!

1. Abyssinian

It is believed that the Abyssinian is a big and lively cat breed with large ears. Because of their big forward-tilted ears are active and striking with their slim body and sharp coats.

Incredibly, the Abyssinian name, despite his name and extravagant appearance, was created by the United Kingdom by Lord Robert Napier. He brought an animal on an expedition for military purposes from Abyssinia and fostered his cat in a normal household within the United Kingdom.

They are generally very social cat breeds keen to have fun with their owners. This is why they are great when seeking a cat with ears!

2. Chausie

The cats appear a little wild, and there are plenty of reasons for this. The idea was born out of a desire to create a “wild” appearance for a pet; the breeders crossed a wild cat and a cat from the domestic to make the Chausie.

Concerning the source of these cats, they’re very large and have very large, upright ears. But, they are so gentle by nature and are extremely affectionate towards their human owners.

This breed of cat with big ears is full of the desire to explore and is a great choice for walks with a harness.

3. Cornish Rex

The Cornish Rex is a cat that stands out with its graceful body, big eyes, and long ear.

Beware of their appearance; they’re incredibly active cats! Certain Cornish Rex breeds are active and extremely fun, you could even teach them tricks, and they’ll be thrilled to play catch-up games.

Their unusual wavy coat, which appears very soft and comes in Cornwall from the late 50s, results from a naturally occurring change.

4. Devon Rex

A Devon Rex is known for his beautiful pixie-like look, with large eyes and big, curving ears that look larger thanks to their smaller heads! To increase their annoyance, they sport a very charming personality and are a joy to their owners. So you’ll never be bored by one of these adorable kittens.

Like the Cornish Rex, the Devon Rex has curly hair (the curl is slightly less loose than the Devon Rex), which is caused by a recessive gene.

The gene, however, is different. And if you mix it and you have an adorable female kitten that has straight hair!

5. Siamese

The Siamese is a magnificent cat with large ears, well-known for its unique coloring and gorgeous blue eyes.

Another distinctive feature is his impressively large ears and pointed ones, darker in color (a type of coloring known as “pointed”).

The origins of the Siamese origins, which are located in Thailand, are not known but are believed to date back to the past. They are very chatty family members that prefer to be a part of their owners’ lives and are involved in everything.

6. Oriental

It is one of the more well-known cats with large ears! The Oriental is elegant. With an elongated, slim body, a glossy coat, and a triangular face with pointed ears, The Oriental is awe-inspiring to anyone who views his stunning appearance.

The breed was created due to people who aspire to different colors of the Siamese to ensure that it has characteristics like his cousins. This makes him very passionate and devoted to you!

7. Sphynx

The Sphynx is one of the unique cats, and we’re not talking about her hairless coat but also her large ears! They are known for their “bat-like” style of appearance.

The adorable kittens are extremely affectionate, and many owners claim that they love to snuggle and report that they crawl in the blanket to sleep with them.

The breed was born due to the cross-breeding of big-eared Rex cat and hairless breeds in the 1970s. Similar to their predecessors, they also have a lovely and affectionate personality.

8. Savannah

Savannah Cats are a mix of domestic cats and the serving (a wild African cat with very large ears – a trait this breed also inherited).

Due to the wild cat that is part of Savannah, breeding traits may differ. Their characteristics can be very different, based on how much serval ancestry they carry.

There’s no better pet than a cat from the Savannah. Savannah Kitten is a breed with it all with the enthusiasm and dedication of a puppy and the independence and vigilance of the top domestic cat.

9. Balinese

The Balinese are a cat breed with large ears and a long triangular-shaped head. It was created as a longer-haired variant of the Siamese The Balinese is similar to the Siamese and has an energetic and lively personality.

The cat is a climber and prefers places high, so you can expect to see your house as a playground and find them on the top of your shelves!

10. Javanese

The Javanese are a branch of the Balinese and are proud of the adorable ears of their counterparts! Because they descend from Siamese, Colourpoint, and the Balinese.

Knowing that they’re not descendants of Java could be interesting. However, the name originates because Java is an island in the same family as Bali and was chosen to pay a symbol of their relationship to the Balinese.


8 Effective Exercises To Lose Belly Fat And Get A Flat Stomach In 30 Days

Are you someone trying to lose extra fat from the abdominal area? If yes, here are some cardio exercises to help you get rid of stubborn belly fat.

Don’t we all want to get rid of our mid-riff fat bulging over our jeans? Wear slim-fit shirts and dresses with confidence? Show off a set of perfectly toned abs in a crop top or sports bra? Celebrity Fitness Expert Bhavna Harchandrai says, “I’m sure you have heard the adage ‘Your six-pack is made in the kitchen and not in the gymnasium’. A low-carb diet, including fibre-rich fruits and vegetables, adequate protein intake, and eliminating simple sugars will help you in your endeavour.”

According to the expert, mindlessly doing endless crunches or sit-ups without incorporating the correct full-body exercise program will only put a strain on your back and hardly get off any of that stored midsection fat. So what is the secret to achieving the coveted ‘Washboard Abs’?

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Best Exercises To Build Massive Lower Chest

here are plenty of good reasons you should be completing your weekly quota of best lower chest workouts. Your chest is composed of some of most used muscles in your body. This means that even when you aren’t in the gym, you are using them all the time. Picking up boxes? Pushing open a heavy door? Waving at a friend? The answer is yes to all of these, so it’s probably a good idea to develop them into something we’re proud of. Whether you’re lifting with dreams of pure aesthetics or the goal of incredible performance, you’re going to need to workout properly to get good results, So here we will see the best chest workouts.

We’re here to give you all the details about the best chest workouts you can do. Most men have aspired to have those powerful pectorals that really fill out a workout shirt. No guy wants to stand in front of the mirror and see man boobs, or “moobs” for short. With these best chest workouts at your disposal, you too can have larger than life chest muscles that are tougher than a board. With a good routine and strict regimen, results will come in no time at all. As they say, slow and steady truly does win the race and you should take these words to heart. Overdoing these workouts will most likely hamper your progress rather than help it, so remember to do everything in moderation.

The sheer volume of chest exercises out there can make it difficult to know what exactly to do, or even if you’re doing those things properly. There are dozens upon dozens of different chest workouts and variations that you can do on chest day, but you probably don’t want to spend all Monday afternoon, or multiple Mondays, trying all of them out. Ideally you should be sticking to a couple of the best chest workouts and continually trying to improve on those week after week. With the amount of exercises there are out there, we’ve done the work and narrowed the list to some of the best chest workouts for you to try.

Now these aren’t necessarily a list of the hardest or most challenging workouts. It is focused on what we believe to be, pound for pound, the best and most efficient mass builders. We’ve also provided an explanation and a quick “how to” to help you get started. These are great to swap in for exercises in your current routine, build a whole new chest regimen with them, or just to change things up and keep things fresh when you get bored of your standard routine. But first, let us touch on some things you should know before jumping straight into it. If you’re already a workout vet and here just for the exercises, feel free to scroll down to get to the best chest workouts.

According to the Physical Activity Guidelines for AmericansTrusted Source, people should perform muscle-strengthening activities on at least 2 days of the week. One set of 8 to 12 repetitions (reps) is effective in resistance training, but 2 or 3 sets may be more effective.

This article describes exercises that help people gain strength and definition in the lower chest.

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Dumbbell Pullover


Some people would contend this exercise doesn’t belong on a top-10 list for chest. They’ll either swear up and down that it trains the back, or they’ll belittle it as a relic once revered but now relegated to the training scrap heap because of its potential danger to the shoulders.

The first group is right — it doubles as a fine back exercise. But for those who claim shoulder-impingement concerns, well, we’d instead argue that the problem isn’t the pullover; it’s the lack of flexibility prevalent in today’s gyms. If you don’t have full mobility in your upper back and delts, the pullover simply won’t feel comfortable. You need to work on that, and start doing this staple that served some of the best bodybuilders of all time, from Frank Zane to Arnold Schwarzenegger to Dorian Yates.

Main Areas Targeted: pectorals, latissimus dorsi, serratus

Strengths: Most chest exercises fall into one of two categories: They involve pressing a weight (bending and extending at the elbows) or doing a flye motion (keeping your elbows fixed and closing and opening your arms in front of your body). The pullover is one of a scant few options that work the chest at a completely different angle, in a top-to-bottom contraction.

How-To: Lie on a bench with your upper back, head and neck supported and your feet flat on the floor. Hold a dumbbell with your arms extended above your face. Maintaining just a slight bend in your elbow throughout, slowly lower the dumbbell backward, allowing your elbows to come to a point at which they align with your ears. When you’ve stretched as far as you can without bending your elbows, flex through your chest and lats to reverse direction to bring the dumbbell back overhead.

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  1. Incline push-up

Pushups are a great multifunctional exercise because they work the entire upper body and back. Performing pushups at an incline will put more focus on the lower chest.


  • a flat workout bench, jump box, or step platform


  1. Stand in front of the bench. Place the hands shoulder-width apart on the edge of the bench.
  2. Adopt a plank position by extending the legs backward until the legs and back form a straight line. Keep the weight on the balls of the feet.
  3. Slowly bend the arms to lower the chest toward the bench. Remember to keep the elbows and arms close to the body.
  4. Slowly push the body away from the bench, extending the arms but maintaining a slight bend in the elbow.
  5. Perform 8–12 reps for one set.

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Your drill instructor was a son of a you-know-what, but he was on to something when he screamed, “Drop and give me 20!” The quintessential bodyweight exercise is nearly perfect in its simplicity. “The push-up is a great standard exercise because it requires one piece of equipment — you,” says fitness expert Levi Harrison, M.D., orthopedic surgeon and author of The Art of Fitness: A Journey to Self-Enhancement. “This exercise targets the triceps, pectoralis major, deltoids — especially the anterior portion — and the serratus anterior. When properly done, the push-up also can engage your core muscles effectively.”

Main Area Targeted: pectorals (Note that you can change the emphasis depending on your angle: With feet and hands on the floor, you’ll take aim at the midpecs; elevating your feet on a bench focuses on the upper pecs; and putting your hands on a bench with your feet on the floor hits the lower pecs.)

Strengths: Ever try to pack a set of dumbbells and a bench in a suitcase? (Don’t laugh. Many a gym rat about to go on a trip has contemplated it.) Thing is, most exercise equipment is hard to lug around. Weights are heavy — by design, of course. The answer to staying fit on the road is, in part, using your own body as resistance. Push-ups can be done in hotel rooms, parks, prison cells … anywhere you have solid ground to work with.

How-To: In a plank position, place your feet together, toes on the floor, with your hands wider than shoulder width and flat on the floor and your elbows extended. Keeping your head neutral and abs tight, lower yourself by bending your elbows until your chest gently touches the ground, then press through your palms until your arms are straight once again.

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  1. Decline dumbbell press

The instructions for this exercise call for dumbbells, but people can use a barbell instead.

Using a barbell will allow people to lift heavier weights for fewer reps, but dumbbells allow a greater range of motion, which may be a better option for people who want to target their lower chest.


  • two dumbbells or one barbell
  • one decline bench


  1. Set the decline bench at a 45-degree angle, and lie down on it with one dumbbell in each hand. Rest the dumbbells on the thighs with the palms facing inward. Remember to keep the back flat.
  2. Raise the dumbbells over the chest, extending the arms toward the ceiling. The hands should remain facing inward.
  3. Hold the dumbbells shoulder-width apart and rotate the wrists until the palms are facing away.
  4. To begin, bend the arms to form a 90-degree angle at the elbow. The dumbbells should be on the outer edges of the chest.
  5. Inhale.
  6. On the exhale, use the chest muscles to push the dumbbells up. Squeeze at the top of the lift and hold for 1–2 seconds.
  7. Slowly lower the dumbbells to return to the starting position.
  8. Do 8–12 reps for one set. Rest in between sets.

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  1. Dumbbell Floor Press

No bench? No problem. Take your dumbbell press to the floor for a shoulder-safe chest pump. This is another excellent option for building up your chest with home workouts since all you’ll need are some weights and some space to spread out.

Do it: Lay back on the floor gripping a pair of dumbbells tightly. Keep your feet flat on the floor, driving with your heels and squeezing your glutes. Keep your elbows at a 45-degree angle relative to your torso to keep your shoulders safe.

Press the dumbbells up and squeeze your chest at the top position. Lower back with control, allowing your elbows to rest briefly on the ground.

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  1. Cable crossover

Cable machines offer a wide range of exercise options depending on the position of the pulleys. Setting the pulleys higher will put more emphasis on the lower chest while setting them lower emphasizes the upper chest.

The cable crossover works the muscles in both the lower and outer parts of the chest.


  • a cable machine


  1. Position the pulleys above the head. Attach one handle to each pulley and then select the desired weight.
  2. Take one handle in each hand with the palms facing down. Stand in the middle of the cable machine and take a few steps forward to put a little tension on the cables.
  3. Step one foot forward.
  4. Lean forward.
  5. Extend the arms out to the side but keep a slight bend in the elbows. Do not let the elbows move behind the shoulders.
  6. On the exhale, bring the hands together in front of the body.
  7. Return to the starting position by slowly extending the arms and inhaling.
  8. Do 8–12 reps per set, and rest in between sets.

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  1. Batwing Fly

Spend more time at the bottom of the movement to really reap its benefits. Start with light weights to get used to the move, and try alternating between overhand and neutral grips to switch things up.

Do it: Sit on an incline bench with dumbbells in each hand. Start with the weights held with your hands at your pecs, as if you were preparing for a press. Keep your chest strong, with a natural arch in the lower back.

Straighten your arms out to each side, maintaining your strong chest position. Pause for a count with your arms extended, stretching the muscles.

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  1. Decline dumbbell bench press with external rotation

This move is a variation of the last exercise. It is slightly more complex than a traditional dumbbell press, so people trying this move for the first time might want to use lighter weights until they feel comfortable with the movement.


  • two dumbbells or one barbell
  • one decline bench


  1. Lie down on the decline bench with one dumbbell in each hand. Rest the dumbbells on the thighs with the palms facing inward.
  2. Raise the dumbbells over the chest with the arms extended toward the ceiling, keeping the hands in the same position.
  3. Lower the dumbbells into the starting position, but this time, keep the palms facing inward. Do not rotate the palms. The dumbbells should be parallel to the body.
  4. Inhale slowly.
  5. On the exhale, use the muscles in the chest to press the dumbbells up while rotating the palms outward to make the thumbs face each. Squeeze and hold for 1–2 seconds.
  6. Return to the starting position by slowly lowering the dumbbells while rotating the palms inward.
  7. Each set should consist of 8–12 reps. Rest in between sets.

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  1. Incline Dumbbell Bench Press

This is an upper-body push exercise that targets the pectoralis major (upper chest), clavicular, costal, and sternal head, along with the anterior deltoids, triceps, biceps, and serratus anterior

“This is a great exercise to implement into your program, giving your upper body push routine some variety,” Shannon says. “The mechanical load and position on the incline bench press provide a greater challenge than the flat or decline bench. This will essentially allow you to get a greater adaptational response with less weight than with the flat benchpress. I personally feel more muscle in the chest and less stress in the shoulder joint when I perform this exercise, in comparison to the flat bench.”

Shannon recommends programming this as either a primary or accessory lift. The prescription all depends on the load, intensity, and volume.

Do it: Lie on a bench with the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest with your arms straight and your palms turned toward your feet, which should be flat on the floor. Keep your core tight and avoid arching your back, which means your butt should be glued to the seat.

Press the dumbbells up, directly above the shoulders. You might have seen some people in the gym knocking the weights together at the top, but there’s no need to do that here. Lower the dumbbells to chest level—but don’t stress on how deep you go—before you press them back up for the next rep.

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  1. Close-Grip Bench Press


You can lift more weight with a barbell than with dumbbells because they’re more stable. That’s why barbell presses generally build more raw strength in your chest. But this variation puts more focus on your triceps, so you’ll get the added bonus of extra work for the biggest muscles in your arms, too.

Do it: Using an overhand grip that’s a bit narrower than shoulder width, hold a barbell above your sternum with your arms straight. Lower the bar to your chest. Hold for 1 second. Press the bar up.

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  1. Parallel-bar dips (chest)

Parallel-bar dips activate multiple muscle groups in the chest, arms, shoulders, and back. During this exercise, remember to lean slightly forward on the dip to engage the muscles in the lower chest.


  • a set of parallel bars


  1. Grip the bars, using the arms to push the body up above them.
  2. Slowly inhale while bending the arms and leaning the torso forward. Continue lowering the body until there is a slight stretching sensation in the chest.
  3. On the exhale, lift the body back up above the bars.
  4. Repeat as many reps as possible without overexerting the muscles.

Parallel-bar dips require a significant amount of upper body strength. People who do not feel comfortable performing a complete chest dip can try the variation below instead.

Parallel-bar dip variation:

  1. Grip the bars and jump up, so the arms are straight, and the body is above the bars.
  2. Slowly lower down by bending the arms and leaning forward. Continue until there is a slight stretching sensation in the chest.
  3. Instead of lifting the body back up, carefully place the feet on the floor and let go of the bars.
  4. Repeat as many reps as possible without overexerting the muscles. Focus on building strength and expanding the range of motion in the upper body before trying to perform a full chest dip.

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  1. Decline Dumbbell Bench Press


Changing the angle on the bench does more than just switch up the scenery. This exercise zeroes in on your lower chest, helping to build serious size, according to Tyler English, C.S.C.S., author of Natural Bodybuilder’s Bible. Do it: Lie on a decline bench with your shins hooked beneath the leg support. Hold a pair of dumbbells above your chest with your arms straight. Your palms should face your feet and the weights should be just outside your shoulders.

Lower the dumbbells to your chest, pause, and then press them back up to the starting position.

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  1. Band or Chain Barbell Bench Press


Adding chains or bands to the ends of a barbell changes the load as you move through the different phases of the lift.

Each chain link weighs ‘X’ amount of pounds, and that poundage is now something you’re actually lifting and managing. As you move through the eccentric (lengthening) part of the lift, lowering the weight to your chest, you’re lessening the load as there is more of the chain on the ground. When you press the weight up, you lift more links of the chain up, bringing that extra weight up. Bands work in a similar manner using the constant tension on the bar.

Do it: Hang a chain over each end of the barbell, or anchor resistance bands to the bench and place them over each end of the bar. Start without weight, in order to get used to the unstable bar.

Grab the barbell and lie on a bench. Using an overhand grip that’s just beyond shoulder width, hold the bar above your sternum, keeping your arms straight. Lower the bar to your chest, and then push it back to the starting position.

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  1. Plyometric Pushup


This explosive pushup nails the fast-twitch muscles in your chest, priming them for growth, said English. The movement also gives you another, more powerful option for at-home chest development.Do it: Get into a pushup position, your hands just outside your chest, your feet shoulder-width apart, and your body forming a straight line from head to heels. Brace your core.

Lower your chest to the floor and then press up explosively so your hands come off the floor. If you can pull it off, clap your hands together before returning to the starting position on the ground.

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  1. Single-Arm Dumbbell Bench Press

This exercise hits your chest like any awesome bench variation. But what makes it particularly special is that the other side of your body, specifically your core, has to lock down so the dumbbell doesn’t pull you off the bench, says Dan John, legendary strength coach.

The end result: The exercise sculpts your chest—and abs—to a greater degree.

Do it: Lie with your back flat on a bench holding a dumbbell in your right hand. Press the dumbbell directly over your chest until your arm is straight. Slowly lower the dumbbell to the right side of your chest.

Pause, then press it back up. Do all your reps on your right side, and then repeat on your left.

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  1. Suspended Pushup

Performing pushups with your hands in an unstable suspension trainer works your core, chest, and stabilizer muscles harder than doing pushups on the floor, said English. Using the TRX straps makes this another more accessible option for home training.

Do it: Grab the handles of a TRX strap and extend your arms in front of your chest. Your feet should be shoulder-width apart and your body anywhere from 45 degrees to parallel from the floor. Your body should form a straight line from head to heels.

Lower your chest toward the floor until your hands are just outside your shoulders. Keep your elbows in and your head in a neutral position as you lower. Brace your core throughout the movement.

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  1. Standing One-Arm Landmine Press


Most chest presses stress your shoulders. This exercise nails your chest while improving your shoulder mobility.

Your shoulder blade moves with you as you press, putting less strain on the joint, said Eric Cressey, co-owner of Cressey Sports Performance in Hudson, MA.

And because your core has to lock down to prevent your torso from bending back or twisting, it also rocks your abs.Do it: Perform this unique exercise by placing one end of a barbell securely into the corner, grabbing the opposite end with one arm. Stand with your feet shoulder-width apart, bending slightly at the knees while pushing your butt back.

Start with your elbow by your side with your wrist up near your shoulder. Brace your core and press your arm straight up and out toward the ceiling.


12 Effective Exercises For The Chest Muscles

The exercises in this selection will help you build voluminous and shapely chest muscles. Some of these exercises require dumbbells, resistance bands and bars, while others can be done without special equipment.

Movement without special equipment

1. Complex of three push-ups


With this complex you can train all parts of the chest muscles one by one. Each of these exercises was explained in detail by Lifehacker in this article.

  • Do a push-up with your feet in an elevated position. This exercise works the upper part of the pectoral muscles.
  • Immediately after, do a push-up on the floor with your arms wide apart. The arms are flush with the shoulders. This type of push-up pumps up the middle part of the pectoral muscles.
  • In the last push-up of the set, the arms are held in an elevated position. This will load the lower part of the pectoral muscles.
  • If you want it more difficult, put a backpack with dumbbells or other weights on your back. The most important thing is that the backpack fits snugly against your back and doesn’t move during the push-ups. A hiking backpack that attaches to the body with additional closures is a good idea.

2. Push-ups with weight transfer to one arm

This exercise is much more difficult than the classic push-up, it strongly uses the chest muscles, but requires training and arm strength.

  • Stand in a lying position and shift your body weight towards your right hand.
  • Lower yourself into a push-up and shift your body weight to your left hand at the lowest point.
  • Press upward, leaning mainly on your left hand, then shift your body weight back to your right hand and repeat.
  • Repeat the process with the other hand. In the second method, lower yourself with your left hand and raise yourself with your right hand.

3. Arms spread on the floor

For this exercise you will need a fairly slippery floor – tile or smooth linoleum – and two towels or rags.

  • Stand in a prone position and place your hands on the towels.
  • Carefully spread your arms as far apart as possible and then stand up.
  • Take the starting position and bring your hands together.

Perform the exercise as deliberately and carefully as possible: Spread your arms only as far as you can go up.

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4. Lateral pushups

  • Lie on the floor on your right side, right hand on your left shoulder and left hand on the floor in front of you.
  • Press up with your left hand so that your body is off the floor. The pelvis remains on the floor.
    Lower yourself back to the floor and repeat the exercise.
  •  Repeat the process on the other side.

5. Push-ups on the parallel bars


For this exercise you need bars. There are a number of devices with a horizontal bar for sale, with which you can do a lot of exercises at home. If you do not want to spend money, you can find bars on any sports field or school stadium.

  • ump on the bars and keep your body weight on the stretched arms. Lower your shoulders and cross and bend your legs slightly.
  • Lower yourself and bend your elbows until your shoulders are parallel to the floor or slightly lower. Try to keep your elbows close to your body, pull your shoulders back and down and squeeze your shoulder blades together.
  • To work your pecs rather than your triceps, bend your chest slightly forward during the push-up at an angle of about 30 degrees.
  • Press upward while tensing the abdominal muscles and repeat the exercise.

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Exercises with free weights

1. Dumbbell press

  • Lie on a bench or on the floor if you are exercising at home, and hold dumbbells in your hands with palms facing each other.
  • Stretch your arms out in front of you.
  • Spread the dumbbells to create a right angle at the elbow.
  • On the exhale, press the dumbbells up and repeat the exercise.
  • Keep your lower back on the floor and do not arch it.

2. Arm extension with dumbbells

This exercise trains the pectoral muscles well and does not work the triceps.

  • Lie on the floor, hold dumbbells in your hands and lift them in front of you.
  • Bend the arms slightly at the elbows so that they touch the floor with the elbows.
  • Do not bend the elbows too much, as this could cause the dumbbells to squeeze.
  • As you exhale, bring your arms together in front of you and repeat the exercise.

If you can perform the exercise on a bench, use it. This will increase the amplitude of the movement and allow you to better stretch and load the pectoral muscles.

3. Semi-circle with dumbbells


  • Lie supine on the floor or bench, grasp the dumbbells with a straight grip and hold them close to your hips.
  • Bring the arms to the sides behind the head with the elbows slightly bent and fold them with the palms facing up.
  • Return the arms in the same trajectory and bring the dumbbells together at hip level.
  • Perform the exercise without stopping at the extremities: Bring the hands behind the head and bring them straight back, touch the dumbbells at the hips – immediately start a new semicircle.

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Resistance exercises

For these exercises you will need an expander and a vertical bar or a handle to hang it on. Expanders can be purchased at any sporting goods store.

If you work out in a gym, you can do these exercises in a crossover.

1. Pulling the compensator to the side


  • Attach the resistance band at shoulder height, stand with your right side facing the rack and grab the loop with your right hand.
  • Overcome the resistance of the expander and bring your arm forward. The last position is opposite your chest or opposite shoulder.
  • Return the arm to the starting position and repeat.

2. Lunge pulling

This exercise trains the lower head of the pectoralis major.

  • Attach the resistance band just above shoulder level.
  • Take the loop in your right hand, step back a bit while stretching, and turn right side toward the rack.
  • Lift the left leg forward and place the left hand on it to hold the position more easily.
  • In the starting position, the right arm is extended to the side with the expander and slightly bent at the elbow.
  • Overcome the resistance of the expander and move the right arm forward and down so that it is above the bent knee in the final position.
  • Return the arm to the starting position and repeat.
  • Perform the exercise with the other arm.

3. Pull up with both hands


This exercise trains the middle and upper chest muscles.

  • Attach the resistance band at waist level, grasp the loops with both hands and turn your back to the rack.
  • Step away from the rack while stretching the stretch band.
  • Step forward and shift about 70% of your body weight to the front leg.
  • Raise your shoulders parallel to the floor, bend your elbows 90 degrees – this is the starting position.
  • Move the arms forward and upward so that the palms of the extended arms are at face level.
  • Return hands to starting position and repeat.

4. Push-ups with a stretch band on the back.

This is a normal push-up made more difficult by the use of an expander.

  • Hold both ends of the resistance band behind your back.
  • Stand in the supine position and press the ends of the resistance band against the floor.
  • Do push-ups overcoming the resistance of the resistance band.

The number of sets and repetitions you determine yourself, depending on your abilities and the resistance of the resistance band or the weight of the dumbbells. The main thing is that the last two or three repetitions are really hard for you.

And don’t forget about nutrition! Even the hardest workout won’t help build bulky pecs if you don’t have enough protein in your diet.


The strongest 10 Exercises to Build Chest Muscle Growth

Don’t completely leave out the bench press, but instead incorporate these moves to not only give your workout new character, but it also means you are not waiting around. By performing these exercises you are also not putting to much pressure directly on your delts but can use surrounding muscles to help and gain mass.
These exercises will provide you with the training variety which will help you stimulate the chest muscles from several different angles. As soon as you add these exercises into your training plan, we guarantee you will start getting a fuller and thicker chest in a very short time.

Chest Muscle : 1 Svend press

The Svend press is a unique exercise because it’s done with a plate, not a barbell.
How to:

◕ The way you do it is by standing, holding a 45-pound plate at chest level and pressing the weight in front of you using both hands, while you focus on squeezing your pecs.

◕ Return the plate slowly back to the chest.

◕ That’s one rep.

◕ This type of press will help you to better separate the inner part of the chest muscles.

Chest Muscle : 2 Push-ups

Push-ups are the quintessential exercise not just for pec development but as the most basic builder of overall body strength.
How to:

◕ You can make it a bit more challenging by doing it off a medicine ball or placing the feet on a higher ground to hit the upper chest area.

◕ Start the movement with the arms slightly wider than shoulder width

◕ Lower yourself to the floor until the triceps positioned parallel to the floor.

Curious? Continue reading on the next page!

Chest Muscle : 3 Landmine press

This a very simple and fun exercise primarily meant to stimulate the upper part of your pecs.
How to:

◕ To get into a right body position for this movement, put a classic Olympic barbell in some corner or if you gym has one, a landmine attachment.

◕ Next, put some weight plates on the other side of the barbell.

◕ Grab the loaded part of the barbell with one hand, get it up to your shoulder and beginning in a standing position, press the barbell upwards.

◕ This will especially stimulate the upper chest area.

4. Parallel Bar Dips

Dips are one of the most basic, simple, yet extremely effective movements.
How to:

◕ Go to a dip station, grip the bars on both sides with both hands and place them a bit further apart than conventional triceps dip grip.

◕ You should tilt the body downwards, not upright, in order to better target the chest muscles.

◕ All parts of the chest will be targeted when doing this movement.

5.  Dumbbell Pullover

How to:

◕ Holding a medium-to-heavy dumbbell, lay with your back flat on a bench or stability ball.

◕ With your feet planted on the ground and your core engaged, extend your arms to the sky, cupping the dumbbell with both hands above your chest.

◕ Keeping your low back pressed into the bench or stability ball, slowly lower your arms overhead until your biceps reach your ears.

◕ Slowly bring your arms back to above your chest and repeat.

6 – Chest Fly

One of the absolute go-to chest exercises, the chest fly is all about creating tension through the movement. Your goal is not to flap your arms like a bird to take flight like the name suggests—squeezing is the name of the game here. That means you’ll probably use less weight than you might expect.

Do it: Lay on a flat bench, gripping dumbbells in each hand. Press the weights up above your chest, keeping them from touching, with your pinkies turned slightly inward. Maintain full-body tension on the bench.

Lower your arms down moving only at your shoulders, keeping a slight elbow bend. Only go as deep as your shoulder mobility allows. Squeeze your shoulder blades to raise the weight back up to the starting position, and emphasize the squeeze in your chest at the top.

7– Dumbbell Floor Press

No bench? No problem. Take your dumbbell press to the floor for a shoulder-safe chest pump. This is another excellent option for building up your chest with home workouts since all you’ll need are some weights and some space to spread out.

Do it: Lay back on the floor gripping a pair of dumbbells tightly. Keep your feet flat on the floor, driving with your heels and squeezing your glutes. Keep your elbows at a 45-degree angle relative to your torso to keep your shoulders safe.

Press the dumbbells up and squeeze your chest at the top position. Lower back with control, allowing your elbows to rest briefly on the ground.

8– Band Chest Fly

For a great warmup before a chest workout or a killer, burnout to finish one, try out the band chest fly. The move isn’t much different than its big brother, the cable fly (more on that below), or the dumbbell fly, but the use of exercise bands makes it more accessible, and potentially another exercise you can do at home. “This exercise can be an extremely effective single or double arm exercise increasing hypertrophy and muscular endurance (providing that pump) without putting the amount of stress on the shoulder joints that a chest fly with a dumbbell would,” says athlete performance and development specialist Curtis Shannon, C.S.C.S.

“I like programming it as an accessory, warmup/priming, filler, or finisher lift. It can also be programmed with global lower and upper body pull exercises, such as a deadlift or bent-over row. Or simply use it as a “beach day” workout exercise that focuses on high volume for that “pump”.”

Do it: Attach two bands to a stable base, like a power rack or tower. Grab the ends of the bands in each hand, wrapping around your palms. Stand in a staggered stance in the middle of the station. Your arms should be outstretched but slightly bent. Lean forward slightly at your hips and avoid rounding your back.

Without changing the bend in your arms, bring your hands together. Slowly reverse the movement, keeping the bands controlled.

8 – Batwing Fly

Spend more time at the bottom of the movement to really reap its benefits. Start with light weights to get used to the move, and try alternating between overhand and neutral grips to switch things up.

Do it: Sit on an incline bench with dumbbells in each hand. Start with the weights held with your hands at your pecs, as if you were preparing for a press. Keep your chest strong, with a natural arch in the lower back.

Straighten your arms out to each side, maintaining your strong chest position. Pause for a count with your arms extended, stretching the muscles.

9– Half-Kneeling Chest Press

Take a knee for some chest gains. The half-kneeling chest press also gives you the opportunity to hone your core while you’re off-balance, offering even more benefits and making the exercise more realistic. “In the real world, we don’t get to work symmetrically. We’re kind of off-balance a little bit,” said Men’s Health fitness director Ebenezer Samuel, C.S.C.S. “This puts you in an off-balance position.”

Do it: Kneel with one leg forward in front of a cable machine setup. Grab the cable with the same hand as the knee that’s down on the ground. Keeping your core tight and your up-knee straight, press the cable out in front of your chest. As you return your arm back to the starting position, avoid turning with the cable by squeezing your core and stabilizing your hip against the ground.

10 – Incline Dumbbell Bench Press

This is an upper-body push exercise that targets the pectoralis major (upper chest), clavicular, costal, and sternal head, along with the anterior deltoids, triceps, biceps, and serratus anterior

“This is a great exercise to implement into your program, giving your upper body push routine some variety,” Shannon says. “The mechanical load and position on the incline bench press provide a greater challenge than the flat or decline bench. This will essentially allow you to get a greater adaptational response with less weight than with the flat benchpress. I personally feel more muscle in the chest and less stress in the shoulder joint when I perform this exercise, in comparison to the flat bench.”

Shannon recommends programming this as either a primary or accessory lift. The prescription all depends on the load, intensity, and volume.

Do it: Lie on a bench with the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest with your arms straight and your palms turned toward your feet, which should be flat on the floor. Keep your core tight and avoid arching your back, which means your butt should be glued to the seat.


4 Best Exercises To Build Massive Forearms

Training your forearms will add symmetry and seriousness to your physique. But an unimpressive forearm development is one of those things that detracts from a complete and well balanced muscular package.
There are more reasons to train your forearms other than for aesthetics, achieving a complete forearm development will help you build maximum grip strength and enable you to work with heavier weights.
The forearms are a complex muscle group that must be targeted with specific exercises and heavy loads in order to obtain their full potential. If your genetics haven’t enabled you with an ability to build forearms without any substantial difficulty, you will have to adequately stimulate growth by training with a smart training program.
Repetitive squeezing and gripping work great for building forearms, below are a list of workouts which incorporate these movements in combination with heavy weights for you to choose from.
These workouts can be performed at the end of your regular training sessions. Perform them in a consecutive manner, completing all prescribed sets and reps of one exercise before moving to the next.

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10 Resistance Band Exercises For a Full Body Workout


Doing regular exercise at home with a Resistance Band is a great alternative to working out in the gym. This small sports equipment can replace bulky, expensive exercise machines. With it, you can pump and strengthen any muscle group. Therefore, it is becoming more and more popular among lovers of sports at home.

The band expander is a universal sports equipment. Both women and men of any age can train with it.

10 Resistance Band : Alternating legs back


To perform this exercise with a fitness strap, you must first tie the edges. The diameter of the ring is to be determined based on the required degree of tension.

Having completed the preparation of the projectile for work, thread both legs into an impromptu loop. The expander tape should be in the area of ​​the ankles.

Next, place your hands on any suitable surface. It can be a window sill, a chair back, a wall. Now lift your right leg up and back. Feel the muscles in your thigh and buttocks tighten. Do the same with the left limb.

Movements should be performed in 3-4 sets of 10-15 repetitions for each leg.

10 Resistance Band : Deadlift


Step on the center of the machine with your feet shoulder-width apart. Pull the projectile tightly by wrapping the edges of the tape around your palms and wrists. Now bend forward, knees can be bent slightly. Release the tension completely, and then straighten out, stretching the projectile as much as possible at the top point. Take the starting position.

The recommended repetition rate is 12-15 times in 3 sets.

10 Resistance Band: Alternate kicks


Lying on the floor, bend your knees. Raise one leg and place the center of the machine behind your foot. Hold the edges of the projectile in your hands or wind it around your palms. Working with long expander, you can fold it in half.

Now lift your hips and stretch your leg with the band forward. Return to starting position. Repeat 12-15 times. Do the same with the other limb.

10 Resistance Band: Turning lunges


Stand up straight. Fold the rubber band in half and hold it in front of you with outstretched arms. Now bend the elbow joints, stretching the projectile as much as possible and pull them up to the chest. Simultaneously with this movement, put your right foot forward and rotate the body in the same direction. At the same time, the left end is held on toes, does not touch the floor surface.

Repeat the exercise 10-12 times in 2 sets.

10 Resistance Band: Swing legs to the sides


After tying the edges of the tape for the previous movement, take your time to untie it. You will need it again in the form of a ring.

Thread your legs through the loop again. Only this time, turn to the support surface sideways (first with the right, for example). Raise your left limb and swing up. Return slowly to the starting position. Repeat the same on the other side. Do exercises with a fitness tape 10-12 times in 3-4 sets.

10 Resistance Band : Boat (strengthening the abdominal muscles)


In the prone position, roll the central part of the tape over your feet. Hold the edges of the shell firmly in your palms. At the same time, lift your legs and torso about 45 degrees from the floor. Try to hold this position for a few seconds. Return to starting position.

Do 2-3 sets of 10-12 reps.

10 Resistance Band : Two-handed deadlift


Step with both feet on the middle of the machine. At the same time, spread your legs shoulder-width apart. Take the edges of the expander tape or wrap them around your wrists and palms for comfort. Stretch your arms freely along the body, the tension at this moment should not be too strong. Now lift them up, bending at the elbows and pulling the tape.

Make sure that the shoulder blades are flattened when lifting. Slowly lower your arms down, avoiding sudden jerks. Repeat the movement 10-12 times in 3 sets.

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10 Resistance Band : Seated Rows


Sit on the floor, straighten your back. Place the central part of the band behind your feet. You can bend your knees slightly. But if physical capabilities allow, it is better to keep the legs straight.

Wrap the edges of the tape around your palms or wrists, adjust the tension. Straighten your arms in front of you and then pull them in your direction (to the belt). When performing the movement, the shoulder blades should be brought together. When pulling, try to press your elbows closer to the body. Return slowly to the starting position. Repeat this exercise with the Resistance Band 10-12 times in 3 sets.

10 Resistance Band : Exercise for the muscles of the legs


First of all, make a ring from a Resistance Band by tying the edges of the projectile. Adjust the diameter according to the desired tension. Now take a position lying on the floor on your side. Place the rubber trainer on the ankles, passing both legs into it. Lean on your elbow.

As you stretch the expander, lift your upper leg and return to the starting position. Repeat the exercise 15-20 times for each limb for 2-3 sets.

10 Resistance Band : Extension of arms in an incline

Put your feet shoulder-width apart, while stepping on the central part of the shock absorber tape. Hold the edges of the projectile firmly, wrapping them to increase tension on the wrists.

Lean forward, lift your elbows up (as if trying to put your hands behind your back). Make sure that the shoulder line is parallel to the floor surface. Now extend your elbow joints by extending your forearms. Return to starting position. Do not swing while doing the extension.

The recommended number of sets is 2 x 15-20 reps.

Fitness Home

Simple Efficient Arm Workouts To Build Might & Muscle

Fill your muscle-building arsenal with these bi’s and tri’s exercises and workouts

To Build Might & Muscle

Tired of your T-shirt sleeves blowing in the wind? Well, clicking on this article is your first rep towards building bigger arms workout, triceps and forearms. Each of these arm exercises hits maximum muscle fibres to spark the growth you’re after and proves any piece of kit – in the right hands and in the right arm workout – has gun-toting potential to build bigger, thicker arms.

Many people go to gyms with the purpose of getting slim and being healthy, but there are quite a few people who go to the gym to get cut. Arms are one of the main areas that they focus on, and if you are one of those people, then its important that you target exercises that will help reach your goal and not just waste time and energy.

And if you’re wondering why exactly it is that you need to know 11 arm exercises, it’s because if you want to build arms that really pop, you’ll need to hit them from a variety of angles, which is a muscle-building theory that has been confirmed by research conducted by the Department of Health Science and Human Performance at the University of Tampa, Florida.

Below, we present a detailed ‘how to’ that’ll ensure you complete each rep with perfect form and explain the specific benefit of each exercise – helping you pick the perfect combination for every goal. Say hello to your new strong arm tactics.

So, here are 11 effective arm workouts that are sure to bulk up those guns!

  1. Pull Up

One of the simplest forms of exercise you can do is one of the most effective to make sure you develop strong, and well-defined arms. Developing the ability to pull up your own body weight will make you stronger, so if you want to become mighty as well as muscular, then pull-ups are perfect for you.

  1. Push Ups

Push ups, similar to pull ups, train your arms to balance your whole body mass, and as we previously saw, that’s one of the best ways to bulk up muscle and make them strong as steel. Push ups are also great because they are less likely to cause injury, especially if you are just a beginner.

  1. Standing Dumbbell Curls

This one is also pretty simple to do, and it will give your forearms and biceps great size and definition. All you need is a pair of dumbbells that are around 25 pounds each. You can lift them both at the same time or alternate between the two with repetitions of 10 curls on one arm at a time, 3 rounds each.

  1. One-Arm Standing Dumbbell Curl

Once you’ve built some strength up from regular dumbbell curls, it’s time to move on to single-arm ones. This time, you’ll be using a dumbbell that weighs a bit more, which will force your triceps to work harder and make them stronger. But be careful, this move requires careful and slow progression.

  1. One-Arm Dumbbell Rows

This exercise focuses on building up strength in your back, forearms, biceps, and triceps; and it will definitely make you feel the burn! To do this, you’ll need a flat bench that can support your weight. You need to place you left hand and knee on the bench, with your right foot on the floor. Then you need to curl the dumbbell upwards above your torso using your right hand, and then slowly extend it downwards; repeat.

  1. Lying Triceps Extensions

This exercise is ideal to tone and strengthen your triceps and forearms. Here, you need to lie on your back on a flat bench and hold a barbell straight above your chest. Without shifting the position of your forearms, you then slowly lower the weight towards your head and stop when it is above your forehead. The main thing to remember while doing this exercise is to make sure that you have a strong and steady grip and that you focus on what you’re doing.

  1. Alternating Incline Curls

Lie down on a bench that is set to a 60% incline. Hold the dumbbells with a neutral, steady grip with your palms facing in, and slowly contract your right bicep until it reaches chest level. Then slowly raise the weights, keeping your upper arm tight to your body and gradually rotating your palms externally so that it ends up facing the ceiling.

This move is great for building up biceps.

  1. Standing Shoulder Press

With this exercise, your forearms, biceps, shoulders, chest, and muscles are getting an all-in-one workout! You need to use two dumbbells, which you will curve upwards to chest level. Then you need to rotate your wrists externally and push upward in a single, fluid motion.

  1. Overhead Triceps Press

This triceps exercise requires for you to be sitting down. You’ll hold a single dumbbell with both palms, gripping it near the top disc. Starting from chest level, lift it above your head; then bring it back down behind it, all the while keeping your upper arm still and elbows tucked in as it comes down.

  1. Lying Dumbbell Triceps Extension

Lying on a bench, you’ll hold two dumbbells straight above your chest with inward-facing palms. Without changing the position of your upper arms, slowly bring the dumbbells down towards the side of your head with the help of your elbows. Pause when your forearms are below parallel, contract your triceps, and bring the weights back up to the starting position.

  1. Bent Over Barbell Rows

Hold your barbell in front of your body, gripping it with a width that is slightly wider than your shoulders. Tighten your body’s core, keep your back straight, and drop your torso down to a 60 degree angel. Next you will contract your back and biceps, pulling the barbell upwards into the top of your core. Hold you position for a second before returning to full extension. This exercise works on those biceps and your back.

Fitness Home

15 Best Exercises for Developing Chest Muscle

Developing your chest is one of the most difficult parts of a workout routine. We’ve included a list of exercises that can be used by not only beginners, but also the more experienced gym-goers, so there is no excuse not to give at least a couple of these a try! Here is a definitive list of 15 exercises that you can do either in the gym or in your home to help build your chest muscles.