If you do not have a lot of free time, but you want to have a wide and pumped-up chest, then you can pump your pectoral muscles with dumbbells yourself at home. Exercises with dumbbells are good because when working with them, small stabilizing muscles are included in the work.
Instructions
Step 1
For best results, dumbbell pectoral training should be done with great intensity, concentration and using heavy weights. Therefore, initially you need to take care of purchasing collapsible dumbbells that will help you vary the working weight. Adjustable weight - from 10 to 35-50 kg in 2, 5 kg increments.
Step 2
It is optimal to perform the training program twice a week, dividing the classes into sections - on one day, exercises for the upper pectoral muscles, on the other day - for the lower and middle. The best exercises for dumbbell workout for chest muscles are the bench press and set. They are performed for 8-12 repetitions at different intensities and at different angles. The total duration of the workout should be about an hour.
Step 3
It is very important to do the exercises correctly. Breathing is an important element - inhalation with relaxation, exhalation with effort. During the exercise, you need to squeeze your hands smoothly, and unclench them sharply. The higher the arms are raised above the head, the more the upper section is involved in the exercise. After pumping the pectoral muscles with dumbbells, they need to stretch. 2-3 static exercises for 15-20 seconds are enough.
Step 4
Training the pectoral muscles with dumbbells will be ineffective without a rational diet. Therefore, make sure that you eat a sufficient amount of all the necessary elements. Your diet should always include eggs, fish, meat, vegetables and fruits, cottage cheese and other low-fat dairy products. If you do not enrich the diet with these food products, then you will hardly be able to build up the pectoral muscles, since the body may not have enough protein to build them.
