Sometimes athletes complain that they cannot pump the pectoral muscles using the bench press. The pectoral muscles have a lot more functions than just pushing off a lot of weight. Therefore, a workout is needed that includes working at different angles and in a different repetitive mode. Exercises with dumbbells will help with this, because, unlike the barbell, they provide much more freedom of movement.
It is necessary
- - gymnastic bench;
- - dumbbells with a replaceable set of pancakes.
Instructions
Step 1
Set the back of the gymnastics bench at an angle. Lie on a bench and lift the dumbbells above your chest. With your arms bent, lower the dumbbells to the sides of the body. Return to starting position. Perform 3 sets of 15, 10 and 8 repetitions, each time increasing the weight of the projectile. On the last set, after 8 reps, immediately grab the dumbbells 20% lighter and do as many lifts as possible.
Step 2
Place your feet hip-width apart, take a dumbbell in your hand and tilt your body forward. Bring the shoulder blades together from the side of the working arm and pull the dumbbell towards the waist. Lower your hand and repeat. At the lowest point, the bar of the dumbbell should drop just below the knee. Do 3 sets of 15, 10, and 10 reps. Increase the weight with each set. After the third set, grab a dumbbell 20% lighter and keep working. The maximum number of repetitions is. Change your working hand and repeat.
Step 3
Lie on a gym bench with your back. Place your feet on the floor, hip-width apart. Take dumbbells and hold them in bent arms so that they are directly over the shoulder joints. The brushes are facing forward, try not to deflect them to the side. As you exhale, squeeze the dumbbells evenly at a slow pace to fully straighten your arms. Do not fix the elbow joints at the top to avoid injury. As you move, turn your arms, palms facing each other, until the dumbbells are practically in contact. Lock this position for a second, and then slowly lower the dumbbells again.
Step 4
Get into a supine position. Hands are on dumbbells, dumbbells are parallel to each other. Legs rest on toes. The body is straight. Bending your arms, slowly lower the body down until your chest touches the floor. Straighten your arms and return to the starting position. Immediately, without pause, pull one dumbbell to your waist. Place the dumbbell on the floor and push again. Then pull another dumbbell to your waist. This is one repeat. Do 2 sets of ten reps.
