✅ Basic chest & Triceps Exercises

Описание: 🏋️ Chest Press Machine

Targets: Chest (primary), shoulders, triceps

✅ Setup
• Adjust seat so handles are at mid-chest level
• Keep feet flat on the floor
• Back and head pressed against the pad

🔄 How to Perform
1. Grab handles with full grip
2. Push handles forward until arms are almost straight
3. Squeeze chest at the front
4. Slowly bring handles back (control the weight)

💡 Form Tips
• Don’t lock elbows
• Keep shoulders down and back
• Move slowly (2 sec push, 3 sec return)

Reps: 3 sets × 10–15 reps

⸻

🏋️ Decline Bench Press

Targets: Lower chest

✅ Setup
• Lie on decline bench and secure your legs
• Grip bar slightly wider than shoulder width
• Keep eyes under the bar

🔄 How to Perform
1. Unrack the bar carefully
2. Lower bar to lower chest slowly
3. Lightly touch chest
4. Push bar back up explosively

💡 Form Tips
• Keep wrists straight
• Don’t bounce the bar
• Keep core tight
• Have a spotter if heavy

Reps: 3–4 sets × 6–12 reps

⸻

🏋️ Tricep Rope Pushdown

Targets: Triceps

✅ Setup
• Attach rope to high pulley
• Stand straight, elbows close to body
• Slight forward lean

🔄 How to Perform
1. Grab rope with neutral grip
2. Push rope down while spreading ends apart
3. Fully extend arms at bottom
4. Slowly return to start

💡 Form Tips
• Elbows fixed at sides
• Don’t use body momentum
• Squeeze triceps at bottom

Reps: 3 sets × 12–15 reps

⸻

🔥 Beginner Workout Order
1. Chest Press Machine
2. Decline Bench Press
3. Tricep Rope Pushdown

Rest: 60–90 seconds between sets





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