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Monday-Complete Chest Workout | चेस्ट के लिए बेस्ट वर्कआउट | Yatinder Singh

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Overview

Yatinder Singh presents a beginner-friendly chest (pectoral) workout routine requested by viewers. He explains that the chest muscles include the pectoralis major and minor, and he demonstrates a sequence using a dumbbell, barbell, and Smith machine. The focus is on both pressing and isolation movements, using simple form cues while avoiding heavy technical language.

Workout Routine

1) Incline Dumbbell Press

  • Bench angle: 25°–35°
    • Warning: going above ~35° activates shoulders more and may cause shoulder pain.
  • Target: upper chest
  • Form cues:
    • Maintain an arch from the start of the set through all 15 reps to reduce shoulder activation and increase chest activation.
    • Lower dumbbells with hands aligned at about a 90° angle.
    • Don’t lower the weights too far.
    • Lift and breathe out while squeezing the upper chest.
  • Goal: 15 reps in the first set.

2) Flat Bench Press

  • Form cues (arch technique):
    • Keep the arch and maintain hands around the 90° position.
  • Grip guidance:
    • Grip slightly outside shoulder width
    • Avoid gripping too close or too far.
  • Range of motion:
    • Lower the bar slowly.
    • When it touches the chest, press back up.
    • Don’t force full range if it shifts stress toward the shoulders.
  • Foot position: feet on the floor for better balance.
  • Breathing/control:
    • Breathe out while lifting.
    • Keep the movement controlled.

3) Incline Dumbbell Fly (Isolation)

  • Bench angle: 25°–30°
    • Must not exceed 30°.
  • Form cues:
    • Maintain the arch.
    • Bend wrists slightly inward.
    • Raise the dumbbells and squeeze the chest while breathing out.
  • Safety warning:
    • Don’t bring dumbbells too far outward or into an overly stretched position.

4) Close Grip Bench Press (Smith Machine)

  • Tool: Smith machine (for added control)
  • Purpose: develop the inner chest
  • Grip: approximately 18 inches between hands
  • Form cues:
    • Maintain the arch
    • Lower the bar slowly
    • Press up while squeezing the chest and breathing out
  • Reinforce:
    • Controlled lowering
    • Controlled pressing for better inner-chest targeting

5) Cross Cable (Isolation)

  • Common correction:
    • Many people stand too far from the machine, increasing shoulder activation and strain.
  • Form cues:
    • Don’t stand too far away.
    • Keep knees soft.
    • Squeeze the chest properly.
  • Handle release advice:
    • Don’t bring the handle back too high when releasing, since that increases shoulder involvement in later reps.
  • Breathing/cue:
    • Squeeze and breathe out
    • Use moderate weight to keep form from breaking down

6) Stiff-Arm Barbell Pullover (Finisher)

  • Purpose: finish the workout while targeting the chest alongside core and lats
  • Grip: inside shoulder width, about 6 inches (measure if needed)
  • Elbow guidance:
    • Elbows should be “soft” (not locked stiff, not overly bent)
  • Movement cues:
    • Take the bar away from the body to stretch
    • Bring it back and squeeze the chest
  • Breathing:
    • Breathe out when bringing the bar up
  • Range control:
    • Don’t let the bar go too far (avoid exceeding the comfortable limit to prevent shoulder strain)
  • End position:
    • Don’t bring the bar too far inward
    • Avoid lowering it too much at the end of reps

Closing Note

Yatinder encourages viewers to try this chest routine variation at their gym, share how much difference they felt, and thanks the audience for supporting the channel.

Presenter / Sources

  • Yatinder Singh

Original video