Greetings to the readers of АthleticBody.ru. In this article, I I’ll tell you about pumping your chest muscles with dumbbells. You will learn how pump up the pectoral muscles with dumbbells, which is necessary to develop a large and strong breasts: effective training, nutrition tips and sports supplements.
Reasons to train your pectoral muscles with dumbbells may be some:
The absence of other shells in the arsenal
Few sports enthusiasts have a barbell at home and fitness equipment, but almost everyone has dumbbells. And when the resources limited you have to look for a way out and draw up a training program chest only with dumbbells.
It is not possible to effectively include the pectoral muscles when training with a barbell
Sometimes an athlete simply does not feel the work of the pectoral muscles when trains with a barbell. The reason may be a bad technique performing this exercise. Or too big a difference between development of the thoracic and deltoid with triceps. When you have a very strong shoulders and triceps, then they take over the main load and chest just does not swing. Training will help you here. pectoral muscles with dumbbells. Because they do not create limitation in range of motion, and you can stretch and load the chest.
Congenital dislike for the barbell
Due to poor development of the pectoral or poor barbell press technique lying down, or simply internal intolerance to the bar, people do not want to train her. And it’s necessary to swing the chest, that’s what they train in such cases, mainly with dumbbells.
If for some reason you are not training with the barbell, then you nothing remains, how to train the muscles of the chest, dumbbells. If you can’t start pectoral muscles, then Despair, absolutely everyone can pump any part of the body, the main thing is not to despair and experiment. Crucial role can play any factor – tilt angle, weight, number of repetitions, rest pause, etc.
- How to pump chest with dumbbells? Key Points
- How to pump chest muscles with dumbbells and with the mind
- An approximate diet of a training day to pump up chest
- Exercises for the muscles of the chest with dumbbells
- Video – dumbbell chest workout
How to pump chest with dumbbells? Key Points
The chest muscles are to large muscle groups, therefore they need to be trained very strong. For this, chest training should be intense, with using large weights and accompanied by high concentration. In training, give preference to better basic exercises, reduce the number of repetitions to a minimum and create long load spacing for full recovery the muscles.
The chest muscles are essentially a pair of pectoralis major muscles, which are located on both sides of the sternum. Pectoralis minor muscle located under them, but almost no effect on body size. The unique structure of the muscles and the fact that they are attached to the bones shoulder girdle, allow you to effectively work out their upper, the middle and lower part of the various options for hand dilutions with dumbbells and bench press (on an inclined and horizontal bench, bench tilt down).
According to professionals, the main attention should be paid to work with the upper muscles.
Chest exercises should be performed no more than once every 5-6 days. The first basic rule when training these muscles: not train them until they recover completely while they still hurt. Second: the interval between training should be at least 72-96 hours. Muscles do not grow during exercise, but during rest. Them it takes time to repair damaged muscle fibers and synthesis of additional protein in order to not only cover, but and exceed its tissue repair costs. Just such protein overcompensation underlies muscle growth. If muscle do not give at least 72 hours to rest, this process will not completed, and, accordingly, there will be no proper result. To that rest between sets for three to five minutes, this will give the ability for the muscles to relax before doing another quality approach.
Do not forget to train your muscles when working hard on breastfeeding. When the chest muscles become stronger and the back will be stay the same, you will have a stoop. Strong the front of the shoulder girdle will begin to tighten you, may appear pain in the deltoid muscles, biceps can slow progression in growth and strength.
Dumbbells
Dumbbells have many advantages:
They can be used one at a time, allowing you to align imbalance and force the pectoral muscles (pectoral are the muscles of the chest) work interdependently, bringing your hands to the top to achieve a strong reductions.
Using dumbbells allows you to increase the amplitude of motion and Stretch and load the chest more. With dumbbell technique the exercises are the same as with the barbell, but you need to lower them to sides of the chest, and then simultaneously push back up direction to the center, avoiding their contact. Make sure that you don’t straighten your elbows completely to keep constant muscle tension.
How to pump chest muscles with dumbbells and with the mind
This chest training program is recommended 2 once a week, dividing training in the pectoral muscles: separately the top, separately – the middle and the bottom of the pectoral muscles. Top part of the muscles of the chest is more difficult to develop, so it is important to give it more attention and train on a separate day. For instance, Monday you dedicate to the top of your chest, and Thursday to lower and middle parts. Duration of training – an average of 60 minutes – in depending on the area of the chest.
To correctly pump up the chest – and it doesn’t matter, dumbbells or barbell – you must be aware that the division of the muscles of the chest into the upper, middle and lower parts are rather arbitrary. In fact in fact, the group of pectoral muscles consists of only two muscles – the small and big.
An approximate diet of a training day to pump up chest
So that the muscles grow well, regardless of whether they are pectoral or any other muscles, there should always be enough protein in the body, fats, carbohydrates and water. There should always be meat, eggs in the diet, fish, vegetables and fruits, cottage cheese.
Carbohydrates are a source of energy for effective training and growth of new muscle fibers. They have to be predominantly slow rather than fast. Then the body will be energized slowly and not gain fat. The main part carbohydrates should be consumed in the morning.
Foods rich in slow carbohydrates:
- Porridge, cereals (buckwheat, rice, oatmeal, barley)
- Wholemeal pasta
- Bran bread
- legumes (red beans, peas, lentils, beans, etc.);
- fruits (grapefruit, pear, orange, apple, peach);
- berries (cherries, plums);
- vegetables (all kinds of cabbage, tomatoes, zucchini, bell pepper, onion onions, leeks, green beans);
- greens (spinach, lettuce); mushrooms.
Proteins – building material for building new muscle mass. It needs to be consumed all day. every 2-3 hours and even before bedtime. The amount of protein per day should be 2-3 grams per kg of body weight. That is, with a weight of 70 kg, you should eat 140 – 210 grams of protein per day. It’s better consume high-quality protein with a full range of interchangeable and essential amino acids. That is, the proteins must be animal origin.
The list of products containing protein:
- Low-fat white and red meat, better cooked or baked
- Fish and seafood
- Milk and Dairy Products
- Eggs
- Soya (contains incomplete amino acids)
- Legumes (not a complete amino acid complex)
You can take a protein shake if you have free money and I don’t want to eat ordinary food, but completely refuse ordinary food is prohibited.
Fats – help a lot of processes happen in organism. The role of polyunsaturated fatty acids in life: they are mandatory for human growth and development, for the normal functioning of many organs and systems involved in cholesterol metabolism and the prevention of atherosclerosis, control blood pressure, the work of muscles, enzymes. Disadvantage of any of polyunsaturated fatty acids leads to a deficiency of energy.
List of products containing polyunsaturated fatty acids:
- Corn oil
- Rapeseed oil
- Cottonseed oil
- Sunflower oil
- Soybean oil
- Fish fat
- Flax Seed Oil
- Walnut oil
- Evening primrose oil
- Sesame oil
- Grape Seed Oil
- Borage Oil
From this list, it is enough to take a spoonful of flaxseed per day oils or fish oil from the pharmacy.
Water – needed for normal functioning the body, the dissolution of many nutrients, substances in the body, body cooling, etc. Therefore, per day you need to take from 2 up to 4 liters of water, depending on body weight.
Exercises for the muscles of the chest with dumbbells
To pump up the pectoral muscles, you can use several exercises with dumbbells. They are suitable for those who will pump breast muscles at home, and those in the gym. Dumbbell exercises presented on the view and in the pictures with the description.
If you plan to train not only with dumbbells, then Here are the best exercises for the pectoral muscles.
Dumbbell bench press lying on an incline bench.
Dumbbell bench press on an inclined bench for training chest muscle
Exercise for the upper chest. The front also works bundles of deltoid muscles and triceps.
Technique of execution.
- We lie down on an inclined bench and take a dumbbell with a direct grip on chest level.
- Raise the dumbbells vertically upward, fully straightening your arms in elbows.
- We lower the dumbbells in the initial position to the chest.
If you take dumbbells with a direct grip – this increases muscle stretching at the time of lowering the dumbbells. Neutral grip will increase the load on pectoral muscles when straightening the arms. To strain your chest muscles as much as possible, when lowering the elbows should be parted to the sides. If perform the exercise in shortened mode without straightening your arms fully, then the tension of the upper pectoral muscles will remain completely. The muscles stretch more if you lower the dumbbells as You can lower – to chest level. If you try to lower it too low – there is a risk of injury.
The higher the angle of the bench, the more loaded the upper bundles of pectoral muscles. Best – 30 – 45 degrees. If the angle tilt more than 60 degrees – then deltoid the muscles.
Breeding dumbbells to the side lying on an incline bench.
Exercise for the upper chest. The front also works bundles of deltoid muscles.
Execution technique
- We lay down on an inclined bench. We take dumbbells with a neutral grip and raise right in front of you.
- Raise your arms with dumbbells to the side so that the dumbbells are on chest height. Hands are slightly bent at the elbows.
- We return to the starting position.
The grip can be neutral or straight. Below chest it is not recommended to lower dumbbells – you can get injured. Top part of the pectoral muscles swing best when tilting the bench 30-45 degrees.
Dumbbell bench press lying on a horizontal bench
Impact: exercise affects the external parts of the pectoral muscles. The anterior deltoid muscles and triceps also work. AT Unlike doing this exercise with a barbell, with dumbbells A wider range of motion is achieved. Also holding muscle dumbbell balance get an extra load. Recommended use heavy dumbbells.
Technique of execution.
Description: starting position, lying on the bench.
Take the dumbbells with the grip on top, the forearms are perpendicular to the floor, the elbows are lowered as low as possible.
Raise the dumbbells up, straightening your arms. Return to original position.
Option: this the exercise is performed with a barbell, with a different tilt of the bench, with palms facing each other.
If you use a short bench press, in which the arms are straightened not completely, then the tension on the pectoral muscles will persist. If you lower the dumbbells below – the muscles will stretch more. But it’s important to remember that dropping dumbbells below chest level can cause injury.
On the bench you need to lie flat, dumbbells move vertically above middle chest. To maximize the pectoral muscles when lowering the dumbbells, it is recommended to raise the elbows to the sides.
Dumbbell breeding on horizontal bench
Impact: given the exercise additionally works out the pectoralis major muscle, giving a beautiful shape. Additionally accept involved anterior bundles of deltoid muscles.
Technique of execution.
Description: starting position, lying on the bench. Dumbbells raised over the chest, palms should be like shown in the picture (the distance between the little fingers is greater than the distance between the thumbs), otherwise get involved in work biceps. Throughout the exercise, dumbbells at the top should not cross the vertical, i.e. the distance from the brush to the brush should be 20-30cm to the pectoral muscles the top point was constantly getting a load. Spread your arms slowly to a horizontal position with respect to the floor, at the bottom the forearms should be located at 45 ° relation to the body. Also keep your hands in any position. formed a right angle with the body. At the top point contract the chest muscles to give them additional load. This exercise is not recommended. with straight arms, it can cause injuries.
Option: this exercise is also performed on an inclined bench for the development of the upper parts of the chest.
We do not lower dumbbells below the chest level so as not to get injured. You can also take dumbbells with a direct grip, but still neutral more effective.
Video with a description of the wiring technique on a horizontal bench:
Breeding dumbbells on an inclined bench down head
Good exercise for the middle section of the pectoral muscle. Also work front bundles of deltas and triceps.
Technique of execution.
- Lie down on an incline bench. Raise your hands with dumbbells right in front of you, taking them with a neutral grip.
- We raise our hands, bending them slightly at the elbows. At the bottom гантели должны находиться на уровне груди.>
- We return the dumbbells to their original position.
It is best to use a neutral grip, although it can be straight. To study the middle part of the pectoralis major muscle, it is better to put bench at an angle of 20-40 degrees.
Alternatively, you can use the exercise variable grip: when lowering the dumbbells, a direct grip is used, and in the process of lifting the arms turn so that at the top point he was already neutral.
Dumbbell Pullover
Impact: exercise impacts chest muscles
Description: Original position, lying on a bench. Grasp the dumbbell with both hands and lift it over your chest. Lower the dumbbell as low as possible head, then lift the dumbbell up the same path.
Option: this The exercise is performed with a barbell and on the simulator. Also dumbbell You can hold your palms for a pancake.
That’s all for the chest muscles with dumbbells. Add them into your set of exercises for training and see how much better and more varied, you can pump your chest using dumbbells.
1.We train chest muscles with dumbbells under different corners.
Example:
- bench dumbbell press;
- wiring on a bench 30º with a bias up;
- wiring or bench press dumbbells 30º-40º with a slope down.
2. The weights should be really heavy for 8-10 repetitions.
3. The main emphasis is on wiring, on a bench with a bias up at an angle of 30º to 40º (we perform more sets than in other exercises). For example: on a horizontal bench with downward bias, do 2 sets each, and in this exercise 3-4 set.
A training video about oblique wiring with dumbbells on an oblique bench 30º.
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