Powerful, pumped pectoral muscles are the dream of anyone who goes to the gym. And it is no coincidence - with a good study of them, it is impossible not to notice, and in order to pump them, there are many diverse exercises, from which you can choose those that fit best. For example, if you are exercising at home, a pair of collapsible dumbbells and an adjustable bench press will be enough for you to pump your chest muscles qualitatively.
Instructions
Step 1
First of all, do a dumbbell press on a straight bench. Lie on a bench straight, with outstretched arms in front of you, hold two dumbbells. Lower them to the level of the pectoral muscles, bending the elbows, and immediately push them up with force. Do five to six sets, each with eight to ten repetitions.
Step 2
Continue working on the pectoral muscles with a pullover exercise. Lie on a bench and, with your hands behind your head, take one dumbbell. With a sharp movement, lift it up and slowly lower it behind your head. Control its movement to avoid injury. Do five to six sets, eight to ten repetitions each.
Step 3
At the end of the workout of the pectoral muscles, perform dumbbell spreads on a straight bench. Lie on the bench in the same position as with the dumbbell press, but spread your arms to the sides, slightly bending your elbows, until the dumbbells are level with the body. After that, sharply raise your arms with dumbbells up, with an effort tensing your pectoral muscles. Do this exercise for five to six sets, ten to twelve repetitions each.
Step 4
After completing this cycle of exercises on a straight bench, it is recommended to perform it on an incline bench for maximum effect.
