When it comes to training for the pectoral muscles, the first to mind comes the bench press lying. But there are several no less effective exercises using dumbbells. There are a number reasons why you need to add these exercises to your training program:
- First, these exercises will bring variety to your regular training, which is a definite plus.
- Secondly, the implementation of these exercises requires a clear following the technique. Therefore, the muscles will work stabilizers responsible for controlling movements and maintaining balance.
- The pectoral muscles train in different directions.
- In addition, we can focus on more than one group. muscle, given the natural range of motion.
The disadvantage of such exercises for the pectoral muscles can be called that, unlike barbell exercises, there are no dumbbells the ability to take so much weight.
Content
- The best exercises with dumbbells for the pectoral muscles
- Dumbbell Bench Press
- Dumbbell Breeding
- Dumbbell Pullover
- Dumbbell Exercise Summary
The best exercises with dumbbells for the pectoral muscles
Training with dumbbells is practically no different from training with a barbell, except for the fact that doing dumbbells more attention needs to be paid to motion control. therefore I advise beginners to start training with the barbell and only then go to the dumbbells.
Dumbbell Bench Press
The bench press is great for all the muscles of the upper body, but especially for the chest. Proper execution has paramount in this exercise so spend little time to study it. It is also necessary to monitor breathing. Lower the weight on the inhale and lift it on the exhale.
You need to hold the dumbbells with a direct grip, as if you were holding the barbell. Another option, lowering your elbows below the body, hold your palms towards each other. In my opinion, the first is preferable option, since it uses shoulders less.
Also, this exercise can be performed in an incline. If shoulders above the body, the load falls on the upper pectoral muscles. If a below, then the outer part of the chest works.
You can combine different grip and tilt angle.
Dumbbell bench press lying on horizontal shop.
Dumbbell Breeding
Dumbbell breeding is best if your goal is wide chest. In addition, this exercise stretches perfectly. the muscles.
But the fact is that most newcomers do wrong this exercise. Their movements are almost completely repeat doing bench press. I read somewhere that you need to move your hands so, the word you are going to hug a huge tree. Amazing but it really works.
Do not strive to take large weights: choose comfortable for yourself weight.
The video shows how to breed dumbbells lying down and avoiding common mistakes.
Dumbbell Pullover
They say that pullover is often underestimated. And it is true. Few people complete this exercise, although it is quite effectively. Most often, a pulllover is performed with a barbell, but dumbbells allow you to achieve a clearer technique. There are two options. Fulfillment: with bent and with straight arms. I believe that pullover with bent arms is better for the pectoral muscles and triceps. Pullover on straight arms also involves the back muscles.
Dumbbell Exercise Summary
Adding exercises with dumbbells to strength training – always a great idea, especially in training for the pectoral muscles. For this is not required to take large weights. Personally, I prefer self-weight training on the pectoral muscles, but sometimes I dilute with exercises with weights. I do 4 approaches: 2 approach with a barbell, 2 with dumbbells. If you have suitable dumbbells and an adjustable bench, then you can easily exercise without leaving the house.
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