The program of training of pectoral muscles with dumbbells for men. How to pump pectoral muscles with dumbbells: basic bench training

Outstanding pectorals can be created in many ways. You can use barbells or dumbbells. Both these shells have a number of advantages, but dumbbells have one more weight - an increase in the amplitude of motion. Therefore, in this article, we will try to answer the question "how to pump pectoral muscles with dumbbells?".

What is the secret of dumbbells?

When using a rod, pectoral muscles are often not modified and it's not a shell, but the vast majority of people who visit gyms simply do not know how to use their muscles correctly and the result is the same. The pectoral muscles do not receive the proper load, which means that their growth is minimal. When using dumbbells it is much easier to focus on the process of pumping the pectorals, which means that the action of the back and legs is virtually eliminated, which gives an additional stimulus for the greatest growth.

In addition, dumbbells more affect the muscles of the stabilizers, which strengthens the pectoral muscles and allows you to lift large weights. The most effective way of pumping the pectorals is to alternate the dumbbell and the barbell. For example, if you have only barbed for about half a year, then sooner or later there will come a time when the working weights will simply stop growing, which means that the already small muscle growth will stop, in that case, it should be understood that the time has come, then change. And what if you change the bar to dumbbells?

The dumbbells will allow you to work more precisely on the pectoral muscles. In addition, you can easily change the angle of the load, just by moving your hands a couple of centimeters up or down, with a bar, the same trick will not work, you have to change the bench. Also dumbbells will bring a variety in your breast exercises. Because when you press the bar, you will make a maximum of 5 heavy approaches, after which your hands will be exhausted, and the nurses can work more, but tired triceps will not allow it. With dumbbells, the hands play a small role, but the nurses act one hundred percent.

How to pump pectoral muscles with dumbbells - 5 exercises

If you are going to go to a dumbbell, then you should start with the most simple and effective exercise - the bench press of dumbbells. In general, first exercises with dumbbells can seem very difficult technically, because unlike the bar, you have to balance each hand separately. It is very important to make equal efforts with each hand.

The press of dumbbells is lying.Doing this exercise will partially relieve the load from the triceps and transfer it to the pectoral muscles. The most important thing is to ensure that the shoulders and forearms are bent at right angles.

Dumbbell lying down.  It is an effective exercise, because it allows stretching the target muscle, as it is known, the best muscle growth occurs after the muscle was first clogged and then stretched. With the bar this effect is difficult to achieve, but dumbbells will allow easy.

Pullover.  It will help you in pumping your breasts due to the fact that it affects the broadest parts of the pectoral muscles, which will allow you to achieve accelerated muscle growth.

Press the dumbbells on a sloping bench with a positive slope.Excellent exercise for working the upper chest. Care must be taken to ensure that the presses are strictly upward, and the elbows are divorced.

Press of dumbbells with a negative slope.This exercise involves the lower pectoral muscles and is a more complicated variant of the usual bench press. The breasts are worked out better due to the complication of exercise and the application of greater effort.

Conclusion

How to pump up a breast with dumbbells? Everything is very simple. Of course, some dumbbells can not be dispensed with. As it was said above. The best way to train the pectoral muscles will be the alternation of dumbbells and barbells. As soon as you feel the lack of an increase in the working scales, you should include a dumbbell in the work program. As soon as your working weight increases, your breasts will begin to grow. Good luck!

To look in the mirror on your bust is not with frustrated feelings, but with pleasure and pride, it is necessary at any age to look after him.

Contrast showers, cosmetics and special procedures, proper nutrition must necessarily be combined with physical exertion. But which ones? Do not rush to make one hundred inquiries on the Internet - just read to the very end this article, in which we will consider the seven best exercises with dumbbells for the breasts of girls.

The pectoral muscle group consists of two muscles, which in turn are divided into groups of fibers (long muscle cells). Their function is to bring in the hands and participate in the process of breathing.

The largest of these is the large pectoral muscle, which is located directly under the mammary gland and, with regular examination, contributes to its increase and maintenance of tonus. It consists of three groups of fibers:  clavic-costal, sternocostal, abdominal.

The small pectoral muscle is located under the large, originating from the ribs and is also divided into fibers - the 2nd, 3rd and 4th ribs.

It should be noted that the functionally pectoral muscles are muscle-pushers, so an effective set of exercises for their elaboration should be aimed at repelling the weights from oneself, forward.

Top 7 exercises with dumbbells for beauty of female bust

So, we offer to your attention a selection of 7 tested exercises with dumbbells for breasts for women.

1. Press lying on a horizontal bench

The load is accentuated by the lower part of the large thoracic and deltoid muscles of the chest, the biceps and triceps are involved, as well as the muscles of the shoulders, fingers and palms.

1. Lying on the bench, the legs rest on the floor along its sides, the waist in the natural trough, the arms to the elbow are one line with the shoulder, from the elbows - the forearm with dumbbells are raised upward by 90 degrees. Divorced elbows should be just below the chest level, dumbbells - above. Deep breath.
2. On exhalation - squeeze dumbbells in the top spot on the right hands, delay for a moment and return hands down.

To avoid errors in execution:

• raise dumbbells in parallel (they should not knock on each other at the top point or diverge);
• squeeze the load with pectoral muscles, and not with the whole body or with only hands;
• do not take a break during the approach;
• do not lift a weight that you can not handle;
• do not change the position of the legs and spine.

The peak of the maximum stretching and tension of the pectoral muscles during the exercise comes when the hands are at the bottom point at the beginning of the next ascent.

Perform   3-4 sets of 10-12 push-ups  with a break between the approaches in 2 minutes.

2. Press on an incline bench (at a positive angle)

The large thoracic (inner and upper parts), small pectoral muscles, deltoid and beak-shaped humeral, anterior dentate ribs, and biceps are being worked out.

The technique of execution, breathing, the number of approaches and repetitions, a break between the approaches - everything, as in the press of dumbbells on a horizontal bench.

Feature! Typical slope of the board in the gym is 45 degrees. But with such an inclination, the load on the muscles of the chest weakens due to the redistribution of it on the shoulder muscles. In other words, the higher the angle of inclination, the less the muscles of the chest are included in the work. For deep study of pectoral muscles, the angle of inclination of the board should be 20-30 °.

3. Head down (at a negative angle)

The purpose of the exercise is tightening the pectoral muscles in women, deltoid and beak-shaped shoulders, jagged ribs, trapezoidal scapula and triceps.

1. Lying on the bench, inclined 30-40gradusov below the horizontal, legs wound up for special rollers, loins - in a natural deflection, arms with dumbbells lifted up, brushes grabbing dumbbells with fingers from themselves.
2. Deep breath - lower the dumbbells to the bottom point along the sides of the chest, bending arms in the elbows - they look to the sides. Exhalation - on a new rise, with a maximum load, the amplitude of the lift should be wide, at the top point dumbbells should form the letter "L" and touch slightly each other.

Do not allow prolonged respiratory arrest  and make full deep exhalations, so as not to increase intra-abdominal and intrathoracic pressure. To prevent excess blood tides to the head, between the approaches become in a vertical position.

The number of repetitions is 6-8, approaches - 3.

4. Hammer press

The load is accentuated by the abdominal fibers of the large pectoral muscle, which are located under the mammary gland.

1. Lying on the bench, press the arms bent in the elbows to the body on the sides, the fingers of the brushes with dumbbells are directed towards each other  (neutral, or hammer grip) - the starting position.
2. On exhalation we straighten our arms up in front of us, so that the dumbbells are at eye level, on the inspiration - back.

Repeat 7-9 times in 4 sets.

Exercise can be performed not only on a horizontal bench, but also exposed at different angles of inclination. The higher the angle, the less the load on the chest and more - on the shoulders.

5. The layout on the horizontal bench

Excellent exercise with dumbbells for tightening the chest. The load is accented on the large pectoral muscle, the muscles of the ribs and shoulders are connected to the work. This movement is excellent.

1. Lying back on the bench (horizontal or with a rise of 30-40 degrees), hands with dumbbells slightly bent at the elbows and raised up, the brushes with dumbbells are directed towards each other.
2. On inspiration, slowly raise your arms to the sides - at the bottom point you should feel the stretching of the pectoral muscles,  but not pain. Hold your hands for a few moments at the bottom point, on exhalation, start a new ascent.

Do 4 sets of 12 reps.

6. Anchoring on an incline bench

Large pectoral, deltoid, biceps and triceps arms, wrist flexors work.

Technique of execution and number of executions - as in the wiring on a horizontal bench.

A feature of the implementation is the redistribution of the load depending on the angle of the bench. The higher it rises, the lower the pectoral muscle shifts the stress of the load. The optimum angle is 30 to 45 degrees.

7. Pullover (lying down with one dumbbell)

The muscles of the entire upper body are loaded - the large thoracic and broadest backs, the shoulders, rib muscles and hands (especially the triceps) work. This exercise for pectoral muscles contributes to the expansion of the diaphragm and the chest as a whole. Performed on a horizontal (along or across) or an incline bench, lying on the ball for the fitball.

1. Lie on your back, rest your feet on the floor, with two arms slightly bent at the elbows, grasp the dumbbell bar so that it passes between two big fingers of the hands, the pancake lay on the palms, and the vulture and the lower pancake drooped. Raise your hands in front of you at the level of the head - eyes look at the dumbbell.
2. On inspiration, slowly take your hands off the dumbbell, behind your head. The pelvis does not go up after the hands,  the angle of the elbow bend does not increase, you feel the stretching of the muscles. At the bottom point - a second pause, and on exhalation - again the hands go from behind the head up.

The approach includes 8-12 repetitions, they need to be done 3-4. Weight dumbbells can vary from 3-4 kg to 10 kg, depending on your level of preparation.

So you learned how to tighten your chest with dumbbells. In addition to dumbbells, bodybuilders, barbells, special cuffs can be used as weights. To train the pectoral muscle will help and auxiliary equipment - balls (usual and for fitball, rubber harnesses, etc.). The power complex must include  Press, dilution and withdrawal of hands, or lightened and.

Its implementation will give the maximum effect and will not cause discomfort to the body if you follow several simple rules:

1. Regularity and alternation of exercises complex.  Beginners can start their classes two times a week - the body needs time to recover. Exercise the complex divide equally and distribute to these two classes. When you get stronger, start practicing 3 times, divide the complex into three, but add one approach to each exercise.
2. Working out of different zones. Do not focus only on exercises for the chest, because this is only part of a beautiful and strong body. Make your training program complex - do not forget about the press, arms and shoulders, back, legs and buttocks.
3. Warm up and hitch.  The effectiveness of training will be much higher, and the risk of injuries is lower, if you do not forget about the golden rule of any classes - a 5-10-minute warm-up for warming up the muscles before training and a short complex for stretching after it.
4. Time for training.  It should be convenient for you. But the optimal is the evening - after the usual daily load, the susceptibility of the muscles to injuries is reduced.
5. Comfortable clothes and shoes.  Any strength training is a load not only on the muscles, but also on the ligaments, bones, joints, skin. Proper and comfortable clothing will help to avoid discomfort. Take care of the sports bra, too - it will provide breast support and will not allow its ligament apparatus to stretch from active vibrations.

Serious study of any part of the body requires not only aerobic, but also power loads. Choosing a kind of burdening, many prefer dumbbells. It is not surprising, because dumbbells have a number of advantages:

• Convenience and accessibility.  They can be purchased, and without serious financial costs, in any store or department of the supermarket, where they sell sports equipment. They do not need special conditions for storage, and they occupy a minimum of space.
• Long service life and ease of use.  Once you have bought them, you can practice with them all your life.
• Multifunctionality.  Exercises with dumbbells are included in many power systems. They are universal for working out any muscle groups, whereas simulators usually for 2-3 groups.

No to vain fears

Many ladies are afraid of training with weights, horrified by photos of hypermuscular women from some journal about bodybuilding and afraid to look like them. Do not worry, this will not happen.

Such girls are individuals, they have dedicated their entire lives to this sport, work every day for many hours in gyms with weighty weighting, take special dietary supplements, adhere to a strict regime, take part in prestigious competitions, and form themselves under the guidance of experienced coaches. Their goal is high professional sports results. However, even in this case it is possible, if desired.

Your goal is completely different, different, and loads. But, regularly doing at home or in the gym, you will get an attractive bust, even posture, straightened shoulders and confident gait.

Learn how to quickly pump up the chest, using a training technique using only dumbbells, working in a lot of repeated mode.

In this case, excellent results can be achieved with dumbbells. Reasons for which athletes use only dumbbells, can be a lot. If classes are held at home, in most cases the choice of sports equipment is limited and dumbbells are the most common. Agree that it is not often possible to meet people who have a bar at home, not to mention simulators.

Sometimes with the help of a bar you can not feel the muscles of the chest. This is most often due to a lack of technique or a significant difference in the development of the breast, deltas and triceps. If you have a stronger shoulder girdle and triceps, these muscles will take away some of the load in the pectoral muscles. In this situation, it is worth using dumbbells.

Although this may seem strange, but some athletes do not like to engage with the barbell. In this situation, exercises with dumbbells for pectoral muscles for a man will also be an excellent solution. If you have any muscle group developing poorly, then you should not worry, but start experimenting. In bodybuilding there are no trifles and you should try everything.

Features of training of muscles of a breast with dumbbells

Breasts are a large muscular group and this implies the presence of some features of her training. To succeed, you need to work hard with high intensity. Try to use the basic movements as much as possible in your training program, performing a small number of repetitions with large weights. Also it is necessary to make long enough pauses between sets that muscles managed to be restored.

Chest, in fact, consists of two large muscles, under which are located small ones. Thus, the main influence on your appearance will be provided by the large pectoral muscles. It should be noted that this group has a unique structure, since the muscles are attached to the bones of the shoulder girdle. This, in turn, allows you to effectively load all parts of the muscles of the chest with the help of various spreads and presses.

Many professional bodybuilders are sure that during the exercises with dumbbells for pectoral muscles a man should pay special attention to the training of the upper department of this group.

The sizes of a muscular group directly influence and on frequency of trainings. Work on the breast is needed once every five or six days. You do not need to hold a new lesson until the muscles are fully restored. Also, you should remember that between classes you need to rest for three to four days.

All muscles can grow solely during rest, and not during the training. The body must have time to restore all the damages of muscle tissues that were applied during the session, as well as synthesize additional protein compounds, the number of which should exceed the required for restoration. This process is called supercompensation, and it is precisely the growth of muscle tissues.

If your muscles rest less than three days, then the process of supercompensation will not be completed and your studies will not be as effective as we would like. Also we will inform, that duration of pauses between sets should make 3-5 minutes. This time will be enough for the energy reserve of muscular tissues to be completely restored.

You must understand that it is necessary to develop all muscle groups. If your back is weaker than your chest, then your stoop will begin to develop. This obviously will not improve your appearance.

Advantages of training pectoral muscles with dumbbells

Dumbbells are excellent sports equipment and have a number of advantages. They can be used alternately, and this will allow you to correct the imbalance in the development of muscles, forcing them to function interconnected. Also, thanks to these shells, you can increase the amplitude when performing exercises with dumbbells for pectoral muscles for a man.

As a result, the muscles will be more stretched and loaded. The technique of working with dumbbells is much like training with a barbell, but it is necessary to ensure that they move strictly in the vertical plane and do not let them come in contact. Also, do not fully straighten the elbow joints to maintain a constant muscle tension.

The proposed complex of exercises with dumbbells for pectoral muscles a man, we recommend that you perform twice a week. In one lesson, you should work on the upper chest, and the next one should train the lower and middle. The duration of the lesson should not exceed an hour. Also remember that the division of this muscular group into three departments is conditional, we already noted that the group consists of two large muscles.

How to eat when training a man's breasts?

By and large, it does not matter what muscles you train, and the rules of nutrition are the same. You need to consume a certain amount of carbohydrates, fats and protein compounds.

1. Carbohydrates.  This nutrient is the main source of energy. You probably know that there are two types of carbohydrates: slow and fast. In your diet, the main emphasis should be on the slow. This will fully provide the body with the necessary amount of energy and do not gain fat. Carbohydrates are found in cereals, vegetables, greens, fruits and berries.
2. Protein compounds.  About the daily rate of this nutrient you should be aware, as it is said everywhere. To provide the body with all important amines, preference should be given to products of animal nature. Also recall that it will be very useful and the use of sports.
3. Fats.  They are important for the body and are used in a large number of different biochemical processes. For example, testosterone is vented from fat. In this case, you should exclude from the diet saturated fats. Eat vegetable oils and fish oils. They contain unsaturated fatty acids, which are beneficial to the body.

Exercises with dumbbells for pectoral muscles

Now we will talk about the most effective exercises with dumbbells for pectoral muscles for a man who can perform in a hall or at home.

Bench on the incline bench

This movement perfectly works over the upper section of the pectoral muscles, and also involves triceps and anterior deltas. If you take the shells with a straight grip, you can significantly increase the stretching of the muscles. Also, during the downward movement, we recommend that you maximally dilute the elbow joints and lower your hands as much as possible. The slope of the bench should be between 30 and 45 degrees. With a further increase in the angle, deltas will become more active in the work.

Dumbbell preparation on an inclined bench

Another movement aimed at strengthening the upper chest muscles. When you execute it, you can use a straight or neutral grip. To reduce the risk of injury, do not lower your hands below the level of the chest. The optimal angle of the bench is similar to the previous movement.

Press of dumbbells on a horizontal bench

This movement, performed with the bar, is very popular among athletes. When using dumbbells, you can significantly increase the amplitude, and, consequently, the load on the muscles. It is advisable not to straighten completely the hands, so that the muscles can be under load all the time.

Dumbbell preparation on a horizontal bench

Unlike the layout on an inclined bench, in this case the middle section of the muscles of the chest actively participates in the work.

Pullover with dumbbell

Taking the position lying on the bench, you need to take the dumbbell with both hands and lift it above the chest. After that, lower the shell as low as possible over the head.

That's all the basic exercises with dumbbells for pectoral muscles for a man who will help you achieve your goals. If you have not previously used dumbbells to train your pectoral muscles, then after introducing these movements into your program you will be able to see how effective they are.

See the breast muscle training program in this video:

How to pump pectoral muscles  dumbbells? This question is asked not only by beginning bodybuilders, but also by advanced athletes, both men and women. There are many effective exercises that will help you achieve the desired results. You just need to exercise regularly, adhere to proper nutrition, and then you will succeed.

First steps

To begin with, you will need a set of dumbbells, different in weight, as well as a stool or a board for carrying out pressures. If you do not know how pump the pectoral muscles of the house,  we will gladly help you with advice and recommendations. You can easily use improvised means for your training. For example, dumbbells can be replaced with bags made of dense fabric and filled with sand.

Beginners should be aware that without increasing the load, you will not get the desired results. It's great if you can work with a lot of weight at home, but the maximum effect from training you will get in the gym. There you can consult with the trainer and learn a lot of new information.

Unfortunately, not all women in nature have presented magnificent fores. Dreaming of a beautiful breast? Then you need to go in for sports. Breast exercises will help to increase the breast. Do not know how to pump dumbbells with dumbbells? Then read this article. Surely you will find a lot of useful recommendations for yourself.

How to pump pectoral muscles with dumbbells?

If you've never done sports before, work first with free weights. The effect of training with them differs from the results of work on simulators. The fact is that with the help of dumbbells you can work out several muscle groups. Simulators work out separately each muscle. The main advantage of training with dumbbells is that you can do at home. To make the activity more interesting, replace the usual bench with a fitball.

The secret of how to pump dumbbells with dumbbells is in technique. You do not need to work with large weights, but you should be aware of the correctness of the exercises.

Dilution of hands with dumbbells in the sides

Basic exercise  to explore muscles of the chest  is the dilution of hands with dumbbells in the sides. In order to begin the exercise, sit on a bench and pick up dumbbells. Then lie down and lift them above you. This is the starting position. Hands slightly bend at the elbows to reduce the load in the joints. Do not hold dumbbells above your head, they should be placed clearly above the chest. Knees firmly rest on the floor in order to take the most stable position. On the inhalation of the hand must be diluted to a parallel with the floor. Take a short pause, and then lift the dumbbells as you exhale along the same trajectory. In the process of approach, the hands should remain slightly bent at the elbows. Do not let them down and relax them at the bottom. Avoid sudden movements. This is very traumatic. If you feel a shiver in the muscles, stop. Take the dumbbells easier for the exercise. It is possible to pump pectoral muscles very quickly, but for this it is necessary to follow the technique. Increase weight gradually.

Pressing dumbbells to your chest

Sit on the fitball or training bench. Take a dumbbell weighing three kilograms. Spread your legs on either side of the bench, bend at right angles at the knees. Gently lay on your back. Now try to stretch out your arms in front of you and keep on one line. Slowly dilute elbows, and dumbbells as close as possible to the chest. If you feel tension there, rest assured that you are doing the exercise correctly.

Make sure that the loins are fully pressed against the bench or fitball. Eliminate the lumbar deflection. Hands should be straightened slowly to maximally feel the muscles. Firmly press your feet to the floor. To achieve the maximum result, you should perform a set every day for 8-10 repetitions. The rest is given exactly a minute. If you are in the gym, turn on your dumbbells in your workout. Believe me, the result will not take long.

This exercise is very effective. Want to learn new information on how to pump the pectoral muscles of the house? Read the continuation of this article.

How to quickly pump pectoral muscles to a man?

Experienced bodybuilders advise alternating bench press on an incline bench with dumbbells, pullover and barbell press. This complex is very effective. Consider the technique of performing each of the sets.

Set the bench to 15-30 degrees to perform press dumbbells in the slope. Accept the starting position. Lie down, rest your feet on the floor, straighten your spine and press your lower back. There should be no deflection in it. Pick up dumbbells from the floor. Raise your elbows in different directions, then lift your forearms vertically. Dumbbells should be just above the chest. It is recommended to carry out three approaches 15-20 times. In order to complicate, perform the exercise on a straight board. In the slope you are working on the upper thoracic part. Before increasing the load, learn how to confidently perform sets with small scales.

In this exercise, you can not spring by hand. Straighten your chest, lower your arms and shoulder blades, try to activate the beam of the trapezius muscle and the jagged muscle. When reducing dumbbells at the top point between them should remain 15 cm. When lifting dumbbells, make an entry, at the lowest point of exhalation. This exercise is aimed at how to pump pectoral muscles with dumbbells. Now let's talk about an alternative.

Professional coaches recommend performing the bench press on an incline bench immediately after the press with a dumbbell. These exercises are considered the best for pumping the upper part of the pectoral muscle. Make sure that the slope of the bench is no more than 35 degrees. Otherwise, you can not pump the deltoid muscles.

The last exercise, aimed at how to quickly pump the pectoral muscles - is a pullover. To perform it, place a dumbbell on the horizontal bench. Lie down perpendicularly. Only your shoulders should be on the bench. Steadily rest your feet on the floor. The head should be pressed to the bench. Take the dumbbell and lift it above the chest. Hands are straight. This is the starting position. Then inhale and slowly put your hands behind your head. You should feel the tension in the muscles of the chest. Then smoothly move your hands to their original position along the same path. There are several options for this exercise. We advise you to use the EZ-bar. If you want, you can use two dumbbells at once. It is important to make sure that the palms are facing each other.

Performing this program, you can quickly achieve the desired results and pump the pectoral muscles for a week. The main thing is to do the exercises correctly.

What other exercises are there for pumping pectoral muscles?

A very interesting exercise is a press of dumbbells, lying headfirst on an incline bench. In the process of its implementation, you will learn how to pump the upper pectoral muscles, deltoid muscles. As a result of long training, you will get a beautiful relief. To begin the exercise, take the starting position. Lie down on an incline bench upside down. Take the dumbbell. Do not bend your wrists while doing the approaches, you can damage the tendons. Raise the dumbbell just above the chest, without touching it. A common mistake for beginners is that they have hands over their heads. It is not right. On extended arms, lift the dumbbells up. Then return to the starting position.

It is important to know not only the technique of how to pump the upper pectoral muscles, but also how to properly monitor breathing. Doing dumbbells on an incline bench, do not hold your breath for a long time. Small delays will be needed only when you raise your hands and lower them. This will not allow the muscles to relax. It is very important to stabilize the body, keeping it in a stable position. Take a deep breath on the lifting of the dumbbells and exhale at the bottom point.

It should be noted that the dumbbells should move up the trajectory. Do not make a long pause at the bottom point in order to rest! This is due to the fact that there may be an increased flow of blood to the head. When you follow the approach, be sure to stand up and slide. In this exercise, dumbbells should be taken with a neutral grip. This will pump the lower and upper parts of the large pectoral muscle.

Exercises on the horizontal bar

Functional training on the bar allows you to maximize pectoral muscles. Regularly exercising, you will bring up endurance. Advanced athletes can use weighting or other additional weights. Performing seven repetitions of three approaches daily, you can pump the pectoral muscles on the horizontal bar as quickly as possible. It should be remembered that the effectiveness of training depends on your diet. Eat as much protein food as possible.

Bleeding of the lower pectoral muscles

All exercises on the chest are performed by a wide grip with fixation of the elbow. It is necessary to isolate triceps from work. This is the main secret of how to pump the lower pectoral muscles. Try to mentally translate your attention there. To achieve greater effect, consciously strain the pectoral muscles, make them work.

Complex of exercises

To work out the lower part, you can use a dumbbell on a straight bench. You already know quite a lot of options, now it's time to get acquainted with the classic. Take dumbbells in your arms, pull them out, and then lower them to your chest. The elbows must be parallel to the floor. Perform ten times, then relax. Ideally, you need to implement four approaches.

The dumbbell layout on the incline bench also works well for the lower pectoral muscles. Widely spread your hands, then lift them up. Allow the dumbbells to lightly touch. Do the exercise eight times for four approaches.

Now you know all about how to pump pectoral muscles with dumbbells. Let's move on to the alternative.

Efficiency of training

So, as we have already said, the horizontal bar provides an excellent opportunity to work out in a complex way all the muscle groups of the chest. Perhaps someone thinks that working with iron brings the best result, but the endurance is more effective in developing the exercises on the bar. When you will easily implement the approaches, you can always buy in the sports shop special equipment, for example, weighting. The main thing is the desire to achieve your goal and desire to work.

How correctly to be tightened?

Pulling on the bar is a simple exercise. There are a lot of implementation options. You can choose what you like most - back grip, straight or parallel. The most traditional are medium, wide and narrow. Remember, the wider you have your hands on the bar, the more stress on your back. To pump the muscles of the chest, you must use a narrow grip.

In this article, we have described in sufficient detail the exercises, through which it is possible to pump the muscles of the chest. Use our advice and achieve the desired results!

The use of dumbbells in training is one of the best ways to pump the pectoral muscles. Training with dumbbells can be done both in the gym and at home. There is a mass of exercises on the chest with dumbbells of different kinds and weights. Let's consider the most effective of them.

The first exercise, which is worth considering - lifting the dumbbell with both hands in front of you. It involves the forelimbs of the deltoid muscles and the upper sections of the thoracic muscles.

Technique of execution: the dumbbell needs to be taken by the handle with both hands, the handle of the projectile is vertical to the floor. Lifting is carried out by straightened hands to the height of the shoulders.

This exercise also goes well with bench press of dumbbells. The last exercise is completely the same as the classic bench press, except that instead of the bar we need dumbbells (two pieces).

This exercise is necessary for pumping for the upper chest. Front beams of deltoid muscles and triceps also work. Performs lying on both the inclined and horizontal bench.

Technique of execution

Lie down on an incline bench, take a dumbbell with a straight grip on the chest level.

To lift dumbbells it is necessary strictly vertically upwards, completely having straightened hands in elbows. - We lower dumbbells in a starting position to a breast.

Advice

* If you take dumbbells with a straight grip - this will increase the stretching of the muscles at the moment of lowering the dumbbells.

* To load the muscles of the chest as much as possible, the elbows must be raised to the sides when lowering.

* The tension of the upper pectoral muscles will be preserved completely if you perform the exercise in a shortened mode

* If you lower the dumbbells as low as possible, the muscles will stretch more. But it is not very low, there is a risk of injury.

* The higher the angle of the bench, the more the upper tufts of pectoral muscles are loaded. Best of all - 30-45 degrees.

Dumbbell cultivation in the sides,lying on an incline bench - our next exercise.

Technique of execution:

We lay down on an incline bench.

We take dumbbells with an ordinary grip and raise it directly in front of us.

Hands with dumbbells are bred to the sides, so that dumbbells were at the chest height. Hands slightly bent at the elbows.

Then we return to the starting position.

The next exercise, one of the most popular - shaggy dumbbells standing.  Let's describe in detail the technique of performing this exercise in order that the main load should be on the chest.

Technique of execution

Starting position: stand upright, feet shoulder width apart. Take dumbbells in each hand and pull out. You should lower your shoulders as low as possible.

Inhale and exhale begin to lift your shoulders up. At the end point of the amplitude, hold up for 2 counts. Hands, throughout the movement, remain straight. Movement is carried out only by moving the shoulders up and down, and not back and forth.

Lower the dumbbells back, return to the starting position. Repeat a certain number of times.

Despite all the ease of exercise, he has his technical points that are worth knowing. They will help you to perform the exercise more effectively.

Advice

* Do not include the hands (biceps and forearms) into the work by bending them

* Do not take your shoulders back at the top point

* Raise the shoulders as high as possible, you can touch the ears

* in the upper amplitude, make a peak reduction

* throughout the exercise, you must maintain a strictly vertical position of the body
  * dumbbells have to be lifted up with an explosion, lowered slowly and under control

You can also try the exercise - pullover with a dumbbell lying down.  You can perform on both the horizontal and inclined bench head down. When performing pullovers with a dumbbell lying on a horizontal bench, the load goes to the pectoral muscles and triceps. When carrying out pullovers lying on an inclined bench (head down), the amplitude of movement increases, so the main load falls on the latissimus muscles of the back.

Technique of execution

Take a position lying on an inclined or horizontal bench and ask a partner to give you a dumbbell

Pick up the dumbbell and slightly bend them in the elbows, placing them over your head

Then start slowly lowering the dumbbell back and behind the head

It is important to know!

Perform these exercises on the chest need not more than once in 5-6 days. Since the complex is quite powerful, and the muscles need time to rest and recover. The interval between training sessions should be at least 72-96 hours. Muscles grow not during training, but during rest. Therefore, let your body rest so that it does not harm it accidentally!