A broad, muscular chest adorns any man. It is the developed chest that forms the recognizable masculine silhouette. In order to pump the muscles of the chest, you can use complex simulators, or you can do it without any shells at all. An intermediate option would be to work out the pectoral muscles using dumbbells. Using them allows you to work on the muscles in more detail than using push-ups or bench press.
It is necessary
- - gymnastic bench with an adjustable back;
- - dumbbells.
Instructions
Step 1
Lie on a horizontal bench. The back should be tightly pressed. Put your feet on the floor and spread them shoulder-width apart. Take dumbbells in your hands and lift them above your chest with your arms slightly bent. Slowly spread your arms out to the sides. Do not drop your elbows down; your arms should spread out, not fall. Do not lower the dumbbells below the shoulder line. Do the exercise without stopping, lower with inhalation, lift with exhalation. Doing the same exercise on a reclining bench will help you work out your upper chest.
Step 2
Take a dumbbell support position. Dumbbells are parallel to each other shoulder-width apart. Slowly lower the body down, linger at the bottom point for one count. Then rise slowly in four counts, straightening your arms. Returning to the starting position, pull your right arm from the dumbbells to your waist, raising your elbow above the body. Return the dumbbell to the floor and do the push-up again. After that, do a dumbbell press with your left hand. Perform 12-15 presses with each hand, combining them with push-ups.
Step 3
Lie face up on a horizontal gymnastic bench. Pick up dumbbells. The back is firmly pressed against the surface of the bench, if you cannot do this, place a folded towel under the lower back. Lift the dumbbells up on straightened arms. The palms are facing inward. Slowly lower the dumbbells down to your shoulders, turning your palms away from you. Spread your elbows to the sides. Hold at the lowest point and slowly squeeze the dumbbells up. Do three sets of 10-12 reps.
Step 4
Lie on a gymnastic bench, press your lower back firmly against the surface of the bench. The head should be on the very edge. Pick up non-heavy dumbbells. If your bench press does not exceed 110 kg, do not use dumbbells weighing more than 10 kg. You can take one dumbbell and hold it by the bar with both hands. Hold the weight over your chest with your arms outstretched. Take your hands behind your head, lower them to body level or slightly lower. The elbows should be slightly bent. The exercise is performed while inhaling. Straighten your ribs as much as possible, take another small breath at the bottom point and hold for a second. Then, exhaling slowly, return your arms to their original position.
