Dumbbell exercises to train the pectoral muscles allow you to develop the strength and mass of this muscle group. Performed only after warm-up and in full accordance with the rules.
There are a huge variety of exercises with dumbbells that allow you to work out several muscle groups at once, and you can do it at home with this apparatus - this dumbbells differ from most bulky simulators. In addition, removable "pancakes" allow you to independently regulate the load, starting with a minimum and increasing further as the muscles grow.
Rules for doing exercises with dumbbells
Any workout begins with a warm-up, because the muscles must first be warmed up - prepared for stress. Each exercise is performed in several approaches (most often in three), between which the athlete rests for 30-60 seconds. Each approach includes 6-10 repetitions, which can be more if the athlete has been practicing for a long time. For dumbbell training, you may need a bench or lounger, as well as a chair. Well, and a good mood, of course.
Exercises with dumbbells, working out the pectoral muscles
The horizontal dumbbell press is a basic exercise for developing pectoral mass and strength. Due to the horizontal position of the body, you can maximally load the bundles of the pectoral muscles. And the projectile itself, in comparison with the barbell, allows you to give the exercise a greater range of motion, and this enhances the effect on the muscles. Women can use a fitball instead of a bench. And so, you need to lie down with your upper back on a fitball or bench so that the pelvis "hangs" in the air. Bending your arms at the elbows and holding dumbbells in each palm, squeeze them sharply upward, feeling how the pectoral muscles are straining. Having lingered at the extreme point for a few seconds, return to the IP.
This exercise has several variations: one of them is that after the arms have been squeezed up, they go down behind the head as low as possible, and only after that the athlete returns to the SP. You can complicate the performance of this task by tilting the bench. In this position of the body, you can work out the lower parts of the pectoral muscles well. The second exercise, the dumbbell spread, is also aimed at developing the pectoral muscles. It allows you to stretch them well and relieve the load on the triceps and forearms, thus isolating the load on the chest. This exercise can also be done on an incline bench.
And so, you need to lie on a bench, picking up dumbbells and stretching them out in front of you. Now you need to lower your arms down, making sure that your elbows do not bend. When performing this task, you need to be careful, there is a risk of strongly pulling the muscles. Everything should be done slowly and smoothly, gradually increasing the angle of inclination of the arms. For the third exercise, you need to stand in a basic stance with your feet together. With arms outstretched, hold the dumbbell so that the thumbs of both hands are on top. Taking a breath, pull your palms to your chest, bending and spreading your elbows to the sides. As you exhale, lower them down.
