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Thursday 20 August 2026 06:50:50 GMT

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Comments

Deae faf :

ይሔኮ ባጃጅ አይባልም

2026-08-21 13:30:59

2

bereket :

ኤሌክተርክ😭

2026-08-22 07:35:52

2

NIKODIMOS2️⃣1️⃣🇨🇬🇨🇬🇨🇬 :

kewuche yenedajochu yemegbat edl yelachewum ende

2026-08-26 20:56:42

1

BirhhashAlem Tewa :

የባጃጅ ዋጋ ቀነሰ እያሉ ሚፖስቱት ነገርስ

2026-08-27 17:12:59

2

dagi :

yachinatu maxima sint beri naw ?? ena egadaw katnsa bajaji ayirakisl ??

2026-08-20 07:51:57

2

Asrat Abebe :

1.5 million

2026-08-21 12:06:12

2

ጎመኒት 🥬 :

Best yleyal🤝

2026-08-22 03:29:38

1

abulata.jk :

tvs 1.3እስከ 1.5 ድረስ

2026-08-26 15:44:11

1

Abiot Endalew :

280,000 tvs 320,000 RE አሁን ንሃሴ 18/12/2018

2026-08-24 21:40:36

1

አብድሬ ፍሬን ሸራ ስራ :

ሳፊ 1;6 ነው

2026-09-02 16:50:52

1

ሁሉም ያልፋል :

REባጃጅስ የነዳጃን ንገረኝ

2026-08-22 07:40:25

1

Samilove :

ሀዋሳም እንዴዛኖ

2026-08-22 09:41:55

1

nefiyade :

force sinte geba

2026-08-20 07:14:07

2

አንጦንዮስ :

ሶስት ሚሊየን ትበላለክ

2026-08-22 08:22:41

1

yalew yihonal :

የSAFi ንገረን

2026-08-20 16:16:27

0

ገብርኤል አባቴ(19) :

ለወደፊት የሚቀንስ ይመስልሀል ወይስ ይጨምራል

2026-08-20 11:18:02

1

Addisu Ararsa :

1.7

2026-08-20 13:28:33

2

Evg Aman Abite :

300000

2026-08-20 14:40:26

1

Amlak balew :

ከሰው.እጅ.ቆንጆ.ይዞታ.የተያዘ.700

2026-08-21 06:20:03

1

Sahilu Saye :

gambella 1.7

2026-08-20 16:25:30

1

,💥𝙤 𝙯𝙪 𝙣𝙖 𝙖..✨ :

dire lay tvs 00 800000

2026-08-20 16:41:52

1

Menjaraw :

Echin Bajjj Belehen nw

2026-08-21 07:34:54

1

Yaletfta Heleme :

ጎበዝ ከነቀኑ

2026-08-20 14:59:48

1

[email protected] :

እረባክህ እንኑርብት ልጅቻችን እናደግበት

2026-08-20 13:24:32

1

ወድ ካሕሳይ :

1,6

2026-08-20 16:40:17

1

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Want a huge chest? It takes a combination of heavy compound pressing, targeted isolation exercises, progressive overload, and proper nutrition. Here are the best exercises for chest growth: • Upper Chest: Incline barbell or dumbbell bench press (at a 30° to 45° angle) and incline machine presses. • Middle Chest: Flat barbell bench press, flat dumbbell press, and flat machine chest presses. • Lower Chest: Decline presses, dips (leaning slightly forward), and seated or standing cable crossovers. • Isolation / Stretch Movements: Seated cable flies, dumbbell flyes, or the pec deck machine to maximize the stretch at the bottom. Key Training Principles: • Prioritize Compound Lifts: Start your workouts with heavy presses when your energy is highest. • Progressive Overload: Gradually increase weight or reps over time. Most mass is built using moderate (8–12 reps) to heavy (3–8 reps) rep ranges. • Control the Eccentric: Lower the weight slowly (2–3 seconds), pause briefly at the bottom, and press up without locking out completely. • Form & Mind-Muscle Connection: Retract your shoulder blades, push your sternum slightly forward, and lead with your chest. • Training Frequency: Train your chest 1 to 2 times per week with adequate rest (2 to 3 minutes between heavy sets). Find routine ideas on Bodybuilding.com. Nutrition and Recovery: • Caloric Surplus: Eat in a slight caloric surplus for energy and muscle hypertrophy. • High Protein: Consume enough daily protein to repair and grow muscle tissue. • Supplements: Consider creatine monohydrate to support strength and muscle volume. #ChestWorkout #MuscleGrowth #BodybuildingTips #FitnessJourney #WorkoutGuide

Want a huge chest? It takes a combination of heavy compound pressing, targeted isolation exercises, progressive overload, and proper nutrition. Here are the best exercises for chest growth: • Upper Chest: Incline barbell or dumbbell bench press (at a 30° to 45° angle) and incline machine presses. • Middle Chest: Flat barbell bench press, flat dumbbell press, and flat machine chest presses. • Lower Chest: Decline presses, dips (leaning slightly forward), and seated or standing cable crossovers. • Isolation / Stretch Movements: Seated cable flies, dumbbell flyes, or the pec deck machine to maximize the stretch at the bottom. Key Training Principles: • Prioritize Compound Lifts: Start your workouts with heavy presses when your energy is highest. • Progressive Overload: Gradually increase weight or reps over time. Most mass is built using moderate (8–12 reps) to heavy (3–8 reps) rep ranges. • Control the Eccentric: Lower the weight slowly (2–3 seconds), pause briefly at the bottom, and press up without locking out completely. • Form & Mind-Muscle Connection: Retract your shoulder blades, push your sternum slightly forward, and lead with your chest. • Training Frequency: Train your chest 1 to 2 times per week with adequate rest (2 to 3 minutes between heavy sets). Find routine ideas on Bodybuilding.com. Nutrition and Recovery: • Caloric Surplus: Eat in a slight caloric surplus for energy and muscle hypertrophy. • High Protein: Consume enough daily protein to repair and grow muscle tissue. • Supplements: Consider creatine monohydrate to support strength and muscle volume. #ChestWorkout #MuscleGrowth #BodybuildingTips #FitnessJourney #WorkoutGuide

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