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Prem Singh Phartyal



Exercise No. 1> Push Ups 10x4 

10 Benefit of Push Ups: For many, the thought of performing a push up conjures memories of gym class. While these memories may or may not be the most pleasant, your gym teacher was actually doing your body and mind a favor – even if his whistle and constant yelling seemed like the opposite.
Perhaps one of the easiest exercise movements, the standard push up activates nearly every muscle in your body, which yields far more than toned muscles and increased endurance. If you’re not convinced about adopting a push up routine into your exercise program, or you simply wish to understand the power of this simple exercise, continue reading to uncover the real benefits of doing push ups.

  • Increase Functional Strength via Full Body Activation
  • Muscle Stretching for Health and Vitality
  • Enhance Your Cardiovascular System
  • Increase Whole Body Muscle Definition – HGH Promotion
  • Protect Your Shoulders from Injury
  • Improve Your Posture
  • Prevent Lower Back Injuries
  • Save Time While Cultivating a Strong Body
  • No Cost for a Full Body Workout
  • Increase Testosterone and Reduce Osteoporosis Development

Exercise No. 2> Flat Bench Press 10x4

   Guide & Muscle Target
 Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
    From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
 After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
    Repeat the movement for the prescribed amount of repetitions.
    When you are done, place the bar back in the rack.
If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.
Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

Exercise No. 3> Incline Bench Press   10x4

Guide & Muscle Target
   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.

Exercise No. 4>  Bench Dumbbell Press      10x4

Benefit of Bench Dumbbell Press

Bench presses help you build a strong chest, and the dumbbell bench press offers some benefits not available with other chest exercises. You challenge the muscles of the chest and shoulders, and dumbbells allow greater range of movement and activate numerous stabilizing muscles.
The dumbbell bench press strengthens the fronts and tops of the shoulders, the triceps at the back of the upper arms and the pectorals, or chest muscles. During the press, your rhomboids at the upper back, the backs of the shoulders and the serratus anterior along the ribs also help to execute the move. These muscles help you perform any action that involves pushing. You also utilize these muscles in athletic activities that require swimming, throwing a ball or tackling. Strong pectoral and shoulder muscles also keep men looking fit and helps prevent sagging breasts in women.

Free Weights
Using dumbbells for the chest press requires you to engage a greater number of muscles than you engage using a chest press machine. In a machine-based chest press, the primary mover is the pectorals alone. Your triceps and shoulders act only as stabilizers. Using dumbbells better simulates real-life lifting and promotes whole-body stabilization, explains Dr. Edward R. Laskowski on
Compared with Barbells
The dumbbell chest press activates the lower fibers of the chest press better than a barbell press, according to a study sponsored by “Muscle and Fitness” magazine. When researchers measured the muscle activation of 10 athletes during each exercise, they found the barbell press to be more effective at working the upper chest muscles and the fronts of the shoulders. The lower pecs get a better workout with the dumbbell press because your hands are free to move across your body when you use dumbbells, rather than remaining in a fixed position on a bar as in the barbell press. Using dumbbells also forces each side of your body to bear equal weight -- your dominant side cannot compensate for the weaker side as with a barbell press.
Proper Execution
To perform a dumbbell press, lie on a weight bench with your arms extended over your chest, holding the dumbbells with an overhand grip above your eyes. Bend your elbows out at your sides to lower the weights down in a slight arch pattern. Your upper arms should finish parallel to the top of the bench, and the weights should be as wide apart as your armpits. Gently touch the dumbbells to your chest. Extend the elbows to return to start to complete one repetition. For basic strength training, perform eight to 12 repetitions with a weight that makes the last few repetitions challenging to do with proper form. One set is fine for beginners, but more advanced exercisers may perform two or more sets depending on your goals. Leave a day between chest workouts to allow your muscles to recover and repair.
Additional Considerations
Include the dumbbell press and barbell press for a well-rounded chest routine. You also can perform the dumbbell press at an incline and a decline to vary the way you target your muscles. An incline press provides greater activation of the lower pectorals, and the decline press provides slightly more activation of the fronts of the shoulders and upper pectorals. Performing the dumbbell chest press on a stability ball allows you to target the abdominal muscles more than performing the press on a weight bench.

Exercise No. 5>   Decline Bench       4x10

Benefit of Decline Bench Press

The first benefit of the decline bench press is that it targets the lower portion of your chest better than the flat bench as well as the incline bench. This is extremely important if you really want your chest to be round, wide, and defined. Adding them into your lifting routine could really help you fix imbalances that you may have noticed in your chest due to lack of lower-pectoral stimulation and could help increase your chest strength greatly.

Another benefit of the decline bench press is that it is a powerful chest move that takes your shoulders out of the equation a bit more than its flat or incline counterpart. Due to the decline, your positioning, as well as the positioning of the bar, your shoulders do less of the work, truly isolating your chest for a great pump. It can also reduce strain on your lower back that you may feel when performing the flat bench press.

Exercise No. 6>   Bar Dips     100 Raps

Benefits of Bar Dips

Set up for Dips that target the chest:

  •     Lean forward
  •     Put your elbows a little bit wider than your shoulders
  •     Move knees slightly forward, so your body is shaped like a "C"
  •     Contract your abs to maintain the position
  •     Keep your head in line with your spine as you go down

Avoid these mistakes:

  •     Keep your shoulders in place - Contract your upper back so that your shoulders don’t move forward as you go down.
  •     No swinging or bouncing - If it the move is not completely smooth, you’re doing it wrong. If it’s too hard for you, reduce the range of motion until you get a bit stronger.
  •     Don’t lock the elbows on top - Stop just a little bit before full lock out.

How to load progressively

When Dips become too easy, try one of the following:

  •     Slow down the reps - try counting as you go down 5 seconds, up 3 seconds
  •     Do static holds at the bottom part of the Dip for 3-6 seconds
  •     Put a heavy-loaded backpack on your back

What if you can’t do a Dip yet?

Practice the “negatives”.

Jump up on the parallel bars and slowly lower yourself down. Only go as low as you feel stable and without pain. As you get stronger you will increase your range of motion.

Remember, aim to train to be able to go slightly below 90 degrees. There’s no need to dip as low as possible.


  1. Please Suggest some best protein or gainer supplement for beginners.

    1. Mass Gainer is best with these:
      Quality protein (Whey or Casein).
      Good ratio between protein and carbohydrates.
      Match an appropriate weight gainer to your caloric needs.
      Additional ingredients added to it (creatine, glutamine…)

  2. You can also take it SYNTHA-6 Protein


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