Who doesn’t want a chiselled upper body, right? Not only does a chiselled body makes you look good but it’s also the key to lead an injury-free life. Well, today, with the help of the expert trainers from the Power World Gyms, we will show you three exercises that will help you shape your pecs, triceps and shoulder muscles!

Machine Fly


Target Muscles: Pectoral Muscles

Sets 3

Reps 12

Step 1: Sit on the machine with your back on the pad.

Step 2: Hold the handles while positioning your upper arms parallel to the floor.

Step 3: Push the handles while squeezing your chest muscles and breathing out.

Step 4: Hold for a second and return to the starting position.

Step 5: Repeat.

Arnold Press


Target Muscles: Anterior Deltoids

Sets 3

Reps 12

Step 1: Sit on the bench with a pair of dumbbell in your hand.

Step 2: Hold the dumbbell in front of your shoulders such that the palms are facing you.

Step 3: Raise the dumbbells over your head and turn your wrists such that the palms face away from your body when the wrist reaches the top.

Step 4: Lower the dumbbells in a controlled manner and turn your wrists such that the palms are facing you.

Step 5: Repeat

Flat Barbell Bench Press


Target Muscles: Triceps and Pecs

Sets 3

Reps 12

Step 1: Lie down on the flat bench such that you are looking up at the bar while your feet are flat on the floor.?

Step 2: Grab the bar with the base of your palm at shoulder width with wrists straight.?

Step 3: Unrack the bar by straightening your arms and bring the bar over the chest with elbows locked.?

Step 4: Lower the bar to your mid-chest with elbows angled at 75° while keeping your forearms vertical. ?

Step 5: Press the bar up while exhaling. Repeat


It’s not easy to get the dream body but it’s also not that hard. All you need is hardwork, determination and the right guidance. Unfortunately, not many gyms are able to provide this guidance resulting in injuries. This is where Power World Gym’s unique ‘Help Me’ badge comes into the picture! The unique ‘Help Me’ badge provided by Power World Gym makes sure that you always have a certified trainer on hand who will take you through the process step by step so that your fitness regime is on track. But don’t just believe it because we say so, walk into the nearest Power World Gyms and see it for yourself! Till then, stay fit, stay happy!


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