Best Home Chest Workout | Best Chest exercise without Gym | [ CHEST WORKOUT ] Hindi

Home chest workout ( without equipment ) :  Dosto aaj ke is article mai ham baat karne wale hai ki Ghar par chest workout kar kese chest pump kre to aaj ham aapko Btayenge ki aap ghar par home chest workout kese kar sakte hai, o bhi bina kisi bhi equipment ke kewal bodyweight se to chaliye jante hai Kuchh yesi hi home chest exercise ko,.

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About Chest:

Dosto Chest ki koi bhi exercise karne se pahle jaan lete hai ki chest ke part kon kon se hote hai jisse aapko exercise karne main aasani hogi our workout ke function ko aasani se samjh payege, gys jb bhi aap exercise/ workout karte hai to itna dhyan jarur rakhiye ki body ke kis part ke liye kon sir exercise hai our kon sa body part kha hai.  Is article mai main aapse baat karunga ki chest ke kon kon se part hote hai our unhe kis exercise dwaara hit kar sakte hai, sabse pahle jaante hai chest ke kitne muscles part hote hai ( muscles part of chest).

Chest muscles part, muscles part of pectoralis major [Chest]

Becically chest ke teen part hote hai chest ko scientifically Pectoralis major kahte hai ye mukhya teen muscles hote hai,

 1.Upper Pectoralis Major   ( Upper Chest)

2.Middle Pectoralis Major  ( Middle Chest)  

3. Lower Pectoralis Major  ( Lower Chest)

In teen muscles ke alawa bhi chest ke part hote hai jo inse hi jude rahte hai exp. Inner Chest, outer Chest, Pectoralis miner etc.
Ab ham baat karenge in sabhi muscles ko target karne wali Home Chest Workout ke bare mai to pahle mai aapko sabhi exercise number wise de deta hu fir explain krunga.
Dosto sabse pahle jesa ki aap jante hai warmup sabse jaruri hai har kisi body part ki exercise karne se pahle warmup bahut hi jaruri hai sabse pahle uppar body warmup kar lijiye fir exercise suru kijiye aaj mai aapko top 8 home chest exercise btaunga jo is parkar hain.

1. Normal pushups (Dips), [ 3 set, Max rap: fail ]
2. Incline pushups,               [ 3 set, Max rap: fail]
3. Decline Pushups               ( 3 set, max rap:fail )
4. Close grip pushups       (3 set, 15 rap each set) 
5. Wide grip pushups,       ( 3 set, 12 rap each set)
6. Single plate press,            ( 3 set rap: fail...)
7. Chest fly with any weight ( 3 set rap: fail) 
8. Chest press with bodyweight ( 4 set rap: fail) 

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• Explain exercise with full details

1. Normal pushups :

  Gys normal pushups eak bahut achhi home Chest Workout hai, becically hamari mid Chest ko target karta hai overall full chest mai to iska asur hota hai but jayada mid chest ko target karta hai, is karne ke liye aapko chest ke bal jameen par let jana hai ab apne hatho ko mid chest ke sidhe mai solder se thora bahar rakhna hai our shas lete huye hatho ke bal uppar uthe our pura chest mai focus kre fir shas chodte huye neeche aaye our neeche aakar jameen se 1-2 inch upper hi ruk jaye our punah upper uthe ye nirantar karte rhe jitna kar sakte hai up to fail.. Tak jaye, fir 1 se 1:30 minute ka rest kre fir punah ye kriya dhohraye yese iske teen set kre partek set failure tak jaye. Isi tarah 3 set kre our pura muscles and mind connection rkhe. Tabhi exercise ka pura labh milega.

2. Incline Pushups:

  Gys is exercise mai aapko eak table ya bench ki jarurat hoti hai. Aapko incline position mai pushups karne hain. Is exercise mai sabse pahle aapne dono hatho ko bench/table par rakhe our pairon ko jameen par rakhe our apne hatho ko lower chest ke samip rakhe. Ye exercise aapke lower Chest ko target karti hai, is exercise ke bhi upto failure tak jaye our 3 set kare pratek set ke beech mai 1 se 1:30 minute ka rest le. Ye exercise aapki lower Chest ke sath sath aapki puri Chest ko hit karti hai but jyada lower Chest ko target karti hai .

3. Decline pushups :

     Is pushups ko karne ke liye aapko  same incline pushups ki tarah eak table ki jarurat hogi our same iske vipareet apne pairon ko bench / table par rakhna hai our hatho ko jameen par rakh kar dips kre Makesoure aapke hath Chest se aage nhi jane chahiye our is exercise mai aapke per bench mai 45° ke angle mai hone chahiye jyada nhi jyada hone par aapke solder mai lod aa jayega jisse solder Inzury ke chanses bad jayenge to is baat ka khas dhyan de ki aapke pair jyada upper nhi hone chahiye. Ye exercise aapki upper Chest ko target karti hai. Is exercise ke bhi 3 set upto failure tak lgaye. Isse aapki upper Chest hit hogi our maximum pump aapki upper Chest mai hoga.

4. Close Grip Pushups:

     Ye pushups aapki inner Chest ko target karti hai jo Chest mai ghari line hoti hai o is exercise se hi hogi is exercise ko karne ke liye aapko normal pushups ki tarah karna hai bs itna hai isme aapko apne hatho ke beech kam duri rakhni hai ya nhi ke brabar duri rakhni hai ise aapke Chest ka inner part majboot hoga our ghari line dikhayi degi. Is exercise ke aapko 3 set 15 rap ke karne hain. Our proper muscle and mid connection mantain  rakhna hain.

5.  Wide Grip Pushups:

     Gys wide Grip Pushups aapke Outer part of Chest ko target karti hai isse aapki Chest wide hogi our Chest jyada chodi dikhe  ye exercise ko aapko same close grip pushups ki tarah karna hai bs untter itna hai isme aapko apne hatho ko wide rakhna hai yani ki Chest se bahut bahar rakhna hai iske aapki Chest mai jyada khichaw aayega our Chest jyada wide hogi. Is exercise ke aapko 3 set 12 -12 rap ke karne hai our pratek set ke beech mai kewal 1 minute ka rest lena hai. Neeche jate huye aapko shas chod ni hai our upper aate huye sash leni hai.

6. single plate press :

    Ye exercise aapki upper Chest line ko gahri bnati hai our hath hi upper Chest ko target karti hai ye exercise Chest ko jyada pump karti hai jisse aapki Chest ka aakar bahut bda lgta hai. Is exercise ko karne ke liye aapko eak simple koi bhi plate le leni hai jise puss kar sako, ya ghar par exercise karne par aap eak halka patthar bhi le sakte hain. Is plate / patthar ko aapke dono hatho se puss karke aage ko upper ki our puss karna hai yaha Chest ki eak bhut hi behtareen exercise hai jo overall Chest ko pump karti hain is exercise ko karte huye aapko jab aage push kare sash leni hai our Chest ki our late huye sash chodni hai. Is exercise ke aapko 3 set lgane hai rap failure tak. Jitne lga sko aapka jitna staimina ho utne lga sakte ho jyada fayada hoga.

7. Chest fly with any weighted material :

    Gys is exercise ko karne ke liye aapko jese gym mai Machine par Chest fly lagte hai us position mai baith jana hai our dono hatho se koi weighted  eite le leni hai our dono hatho se Chest ko push karte huye machine fly ki trah parfom kre jese dumbbell fly hota hai usi parkar ise baithe huye position mai ise parfom karna hai. Ye exercise over all chest ko target karti hai our eak parfect chest bnati hai. Is exercise ke bhi aapko e set 12 rap ke karne hain.

8. Chest press with bodyweight:

     Ye exercise ko karne ke liye aapko simple ghutno ke bal jameen par baith jana hai our ya khade hokar bhi kar sakte hain aapko apke dono hatho ko chest ke samne Laker aage ko press karna hain. Yaha exercise ke aap maximum rap lga sakte hai isse aapki puri chest mai achha blood flow hoga our muscles bde dikhenge. Isme aapko kewal bodyweight ka prayog karna hain chahe to aap isme eak Strechebal cable bhi le sakte hai.

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Gys is article mai hamne aapko best home chest workout btaye top 8 home chest exercise btayi  gys in exercise ko eak month tak felow kijiye aapko behtar result milenge. Ydi aako hmari btayi hui jankari achhi lagi to please comment kr btayi our hame spot kijiye mai aage bhi aapke liye isi trah ke exercise our workout lata rahuga to please mere sath bane rahiye our apne dosto ke sath share kijiye ye jankari jisse o bhi is jankari ka fayada utha sake thanks for you. 
Gys agr aap mujhse kuchh puchhna chahte hai to aap mere instagram account mai jaker masg kar sakte hai sath hi sath mere Telegram group ke sath bhi jud sakte hai.
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