Chest exercises with dumbbells - the top most effective exercises - Be healthy!

Chest exercises with dumbbells are perfect for high-quality, comprehensive development of the muscles of the upper body. They are included in the training scheme by both beginners and experienced athletes. After all, a compact universal equipment does not take up much space; if you wish, you can practice at home.

There is an opinion that it is possible to achieve well-developed pectoral muscles only with the help of special stationary exercise machines or barbells. This statement is completely wrong. It is dumbbells that can provide sufficient freedom of movement, which allows you to intensively work out various muscle groups. In addition, with their help it is quite possible to correct asymmetry if one part of the breast is more developed. Of course, in order to achieve a good result, you need to know how to train correctly and what exercises should be included in your training regimen.

How to pump up your chest with dumbbells: basic rules

The pectoral muscles are divided into the major and minor muscles. But all exercises aimed at its development are usually divided according to their effect on the upper, middle and lower zones. Each group should be given sufficient attention during the training.

After intense exercise, muscles need to recover. Therefore, daily workouts until you break a sweat will not only not bring the expected results, but will also lead to serious injuries. Breaks between classes are required.

While performing the exercises, you should periodically change their order. So the muscles will not be able to quickly adapt to the given loads.

Also, it is important to remember that the lower and middle zones are much easier to work out. But the top one has to be loaded with special care. It is best to set aside a separate day for it. The ideal option: train the general pectoral muscle group twice a week and target the upper muscles once.

Common mistakes athletes make

The dumbbell bench press is the main exercise for both beginner athletes and professionals. Many athletes who have been going to the gym for a long time continue to make many mistakes while performing heavy sets. Incorrect technique for working with dumbbells can not only negatively affect muscle growth, but also cause injury.

To make your training process as effective and safe as possible and to avoid mistakes, use the following rules:

Before starting your training day, stretch your muscles and joints a little;
during the set, the legs and body should be in a static position, so fix them as much as possible;
before performing basic movements, make a slight arch in your back; do not throw the dumbbells to the floor immediately at the end of the last repetition as you may injure your shoulder joint;
in the first classes, work with light weights and only after working out the correct technique, move on to more serious loads;
do not hit the dumbbells against each other at the top of the movement;
perform the work with the apparatus smoothly, feel the muscle;
squeeze the weight at the same time, watch the synchronization of movements;
the range of motion should be full - this way you can work out the pectoral muscles most efficiently;
Don't lift your hips off the bench. A strong deflection into the “bridge” can lead to injuries to the lumbar spine.

These rules will help any bodybuilder achieve results in a shorter period of time, as well as protect themselves from injuries.

As you know, the dumbbell bench press can be performed in different ways. To maximize the effectiveness of the exercise, perform the exercise on a bench that is not too wide, but not too narrow (your torso should be in a stable position). You should have a good chest stretch at the bottom of the movement.

If you are working out in pairs with a friend, ask him to place the dumbbells directly on your chest. Insure each other when lifting heavy weights. By going to the gym with someone you know, you can increase your results. Your friend will motivate you, and you will try to show better results.

There are shells that can be disassembled. If you train with dumbbells like these, you need to test their strength. Protect yourself from injury Don't be afraid to experiment. Change the angles of the bench, the amplitude of movement of sports equipment. You should get a good feel for the target muscle group. Squeeze the dumbbells using the efforts of the chest area, and not the biceps and the whole body.

Principles to follow when working the pectoral muscles

Of course, everyone who is just starting to train wants to get results as quickly as possible. However, it is impossible to create a sculpted, beautiful body in a couple of weeks. To achieve what you want, you have to work hard and hard. But the main thing is a competent approach to drawing up a training program and following simple rules to increase the effectiveness of chest exercises with dumbbells.

Don't ignore the need to take breaks between workouts, don't overload your body. The optimal rest for the pectoral muscles is 50-56 hours. If you exercise too often, the regeneration process will slow down. The muscles will develop more slowly or stop growing altogether.
It is best to train according to a plan: one lesson every 3-4 days.
In addition to physical activity, you need to switch to an appropriate diet. Proper nutrition will increase the effectiveness of your workouts.
Equally important is the break between sets of exercises. Usually it is 4-5 minutes.
All movements must be performed smoothly, without sudden jerks.
Focusing all your attention on just one muscle group is a big mistake. It is necessary to load the arms and back in parallel with the pectoral muscles. Otherwise, the body will look disproportionate.
During exercise, do not straighten your arms completely; keep your elbow joints slightly bent.
Always grasp the implements with both hands and keep them level to distribute the weight evenly.
To work the pectoral muscles, you should select fairly heavy dumbbells, since chest training should be intense.
At the initial stage of training, use light weights. Take your time and let your muscles warm up. Otherwise, there is a high probability of injury and permanent failure.
When practicing, concentrate not on the number of repetitions, but on the technique of performing movements. It's better to do less, but do it right.
Don't try to do the same number of reps with a lot of weight. The heavier the dumbbells, the fewer repetitions.
Choose collapsible models of equipment for training. With them it is convenient to control the burden, reducing it or increasing it if necessary.
Before working out the pectoral muscles, you should perform exercises aimed at strengthening the deltoids and triceps.

Special preparations to stimulate muscle gain

Sometimes a protein diet is not enough for effective training and good results. In this case, you can resort to using special products that are freely available in pharmacies and are safe for the body.

Riboxin

The main functions of this substance are to supply oxygen to the body’s cells, increase endurance and give a surge of energy, which can significantly increase endurance.
The drug is available in tablet form and taken according to instructions. On average, the course lasts 3-4 weeks, after which it is necessary to take a break for 2-3 months.

Riboxin has virtually no contraindications, except for individual intolerance.

If side effects are detected (itching, irritation, dizziness or stomach pain), you must stop taking the drug.

Tamoxifen

Another popular drug among bodybuilders, it stands out from the crowd in that it does not contribute to the release of female hormones. Many believe that tamoxifen is the most effective means for building muscle mass.

Tamoxifen lowers blood cholesterol, helps you withstand long workouts, produce the required amount of protein and keep your body fat low.

Among the disadvantages of the drug is its slow action, and the advantages are a reduced threat of cardiovascular disease.

Side effects - nausea, rash, exhaustion.

Asparkam

An affordable pharmaceutical drug that promotes the absorption of potassium and magnesium by cells, and also starts metabolic processes.

Bodybuilders use this drug during weight loss before performances and during cutting, to reduce body fat and give the body beautiful relief and muscle definition.

Asparkam helps to increase the endurance of an athlete and also neutralizes cramps, which allows you to increase the load on the muscles and increase the range of movements.

The drug is available in tablet form, and the dose and dosage instructions are determined by the doctor.

When choosing additional means of stimulating muscle growth, it is important to consult a doctor and strictly follow the dosage.

Warm-up for training with dumbbells for the chest

Before you begin performing a set of basic exercises with dumbbells for the pectoral muscles, you need to warm up thoroughly. Warm-up movements help the muscles warm up and prepare them for the upcoming load. When planning your workout, be sure to devote enough time to them. This will increase the effectiveness of your exercises and minimize the likelihood of injury.

Below are a few warm-up exercises that you should take note of when creating your training regimen.

Raising and crossing your arms in front of you

Stand up straight with your arms extended in front of you. Smoothly bring them together and spread them apart, feeling how the muscles stretch. Alternate limbs as you go. Alternately raise your right and left hand.

Make 8-10 breedings/crosses.

Elbow rotation

While in a standing position, spread your arms to the sides and bend them at the elbows. Shoulders should be parallel to the floor surface, hands pointing down (T-shaped pose). Now slowly rotate your forearms alternately inward and outward. Make sure your elbows remain in place perpendicular to your body.

Perform 6-8 rotations in each direction.

Arm flexion and extension

This warm-up movement is similar in technique to the dumbbell chest press, but is performed without implements.

Stand up straight, stretch your arms along your body. Now bend and straighten them, pulling your fists towards your shoulders, tensing your pectoral muscles, triceps and biceps as much as possible. When performing, the elbow joints should be pulled back, which will increase the load on the muscles.

To warm up, 8-10 repetitions are enough.

Rotation with brushes

Don't underestimate the significance of this simple movement. It is necessary for everyone who plans to train with a barbell or dumbbells. Can be performed standing or sitting.

Hold your hands in front of you (it is not necessary to extend them, just bend them slightly at the elbows). Now clench your fists and begin to rotate them smoothly, first in one direction, then in the other. At this moment, the wrist joints are warmed up, the palms are prepared for grip.

You need to make 8-10 rotational movements in each direction.

The warm-up should be completed by running in place at a moderate pace. It’s a good idea to add lateral raises to it for more load. This way you can fully prepare your muscles for the upcoming workout.

Tips for maximum efficiency

Before performing exercises on the pectoral muscles, you should stretch them properly. A general WARM-UP and preparatory approaches with light weight will help you with this.
Try to develop your chest completely. To do this, perform exercises from different angles. Spend most of your time on the upper chest. Since this area most often lags behind in development.
It is recommended to perform basic exercises for a small number of repetitions. 3-4 sets of 6-12 repetitions are enough. And isolated exercises can give maximum benefit in 3 approaches, for 8-12 repetitions.
The pectoral muscles are much stronger than the triceps. And so that your arms don’t give out before your chest does, you should first tire them out. For this, lifting dumbbells in front of you with a supinated grip and raising them to the sides are perfect. Since the triceps are practically not involved in these exercises.
You should not perform all the described exercises in one training program. 3-4 are enough to fully develop the pectorals.
Although the pectorals belong to large muscle groups. It is still not recommended to train them more than once a week. Remember, muscles grow when you rest, not during the workout itself.

I think you have found the answer to the question that interested you. Namely, we learned exercises with dumbbells, with the help of which you can develop the pectoral muscles. Take them into account, choose those that work for you. And pump up your pectoral muscles.

Good luck to everyone in your training!

Exercises with dumbbells for the chest

Now it’s time to move on to the main training complex. Below we present the most effective exercises for the pectoral muscles, which are suitable for both men and women. The only difference is the weight of the shells used.

Dumbbell bench press

Sit on a bench, with your feet flat on the floor. The shoulder blades are brought together, the straightened arms are located above the chest area. In this case, the projectiles must be held with a direct grip. Bend your elbow joints slightly, which will avoid injury and do not transfer the load to the triceps muscle.

Now inhale and slowly lower your arms. So that the shells are at chest level. Exhaling, lift the dumbbells, returning to the starting position.

Raising your arms to the sides on a straight bench

Take a horizontal position with your feet on the floor. Raise your hands with the apparatus up above your chest. Make sure the weights lightly touch each other. Don't forget - the elbow joints should be slightly bent, the load should be held with a neutral grip.

Inhaling, slowly spread your limbs apart. At the lowest point, the shoulders should be slightly lower than the body. But there is no need to bring it to a state of severe discomfort in the muscles. Stay in this position for a few seconds. Next, emptying your lungs of air, return to the starting position.

Lifting weights on an inclined bench

Now we pump up the pectoral muscles with dumbbells, changing the position of the training bench. It is recommended to set the tilt angle to 30-45 degrees, which will minimize the work of the deltas.

Sit on a bench. Make sure that your lower back, back and back of your head are pressed tightly against its surface. Now move the projectiles to the chest area. Hold them as if they were a barbell.

As you exhale, smoothly raise your arms, but do not bring them together at the top point; the projectiles should not touch each other. Inhaling, return to the starting position.

Bench raises on a bench

To perform this exercise, you will again need to set the back of the training bench at an angle of 30-45 degrees.

After completing the adjustment, take a lying position. Place your feet on the floor, don’t forget to press your back, lower back and back of your head against the bench.

Hold the dumbbells and raise your arms up. The elbow joints should be slightly bent. Emptying your lungs of air, slowly spread your limbs to the sides. Make sure your shoulder blades remain retracted and your elbows point down. At the bottom point, you will feel the pectoral muscles stretching (but there should not be any pain). As you inhale, return to the starting position.

Incline Dumbbell Bench Press

This exercise is focused on working the lower chest area. It is important to remember that it is contraindicated for people with high blood and intracranial pressure. It should only be performed by athletes in good health and good physical shape.

To begin, set the bench to a negative incline angle of 30 degrees. Place yourself on its surface, securing your toes to special bolsters. Take dumbbells (in this case, it’s a good idea to use the help of a partner who will back up and supply the apparatus).

As you exhale, gently raise your arms up so that the weights lightly touch each other. As you inhale, lower your limbs down until the dumbbells touch your shoulders or chest area.

Breeding exercises on a bench with a downward inclination

Another chest exercise with dumbbells, which is strictly contraindicated for people with high blood pressure. Since, in this position, the load on the blood vessels of the brain significantly increases.

Sit on a bench with a negative incline angle set at 30 degrees. Hook the toes of your feet onto the bolsters. Now take the implements (or use the help of a partner) and raise your arms up, remembering to keep your elbows slightly bent.

As you inhale, gently spread your limbs to the sides. Take your time, feel the pectoral muscles stretch. Exhaling, return to the starting position. Avoid sudden jerks while performing.

Pullover

It can be performed both along and across the training bench. In the second case, only the upper back area touches the surface of the bench. This position promotes better muscle stretching.

Take the desired position (lengthwise or crosswise), take one dumbbell in your hands and lift it above your chest. Remember to keep your elbows slightly bent. Do not straighten your limbs completely to avoid injury.

Now slowly lower the dumbbell behind your head while taking a deep breath. Pause for a few seconds and exhale, return to the starting position.

The movement is carried out due to the rotation of the arms in the shoulder joints.

When can I expect results from training?

Let's be honest, you probably want your breasts to be so huge in a week that you look down and can't see your knees?
So remember, this will not happen. In order for your breasts to become a couple of sizes larger, you will have to work hard.

The result may not take one, not two, and perhaps not even six months. Some people spend years building their bodies.

And for most guys, the pectoral muscles are one of the weakest parts of the body.

A stubborn muscle that is very difficult to pump . Therefore, I advise you to be patient and not give up halfway.

Dumbbell chest exercises: training plan

The best option for training the pectoral muscles is one workout per week. As a rule, it is combined with working out the triceps, which is no less actively involved in performing various pressing movements.

A typical training scheme might look like this:

Name of exercises	Number of approaches	Number of repetitions
Dumbbell bench press	4	10-12
Lifting shells on an inclined bench	4	10-12
Bench raises on a bench	3	12-15
Pullover	3	10-12
French bench press	4	10-12
Dave Tate Press	3	10-12

Experienced athletes, if necessary, conduct classes twice a week.

The first workout looks something like this:

Name of exercises	Number of approaches	Number of repetitions
Incline bench press	5	8-10
Bench raises on a bench	4	10-12
Pullover	4	10-12

In the second, the emphasis is placed on the middle and lower thoracic region:

Name of exercises	Number of approaches	Number of repetitions
Bench press on a straight bench	4	8-10
Incline Dumbbell Bench Press	4	10-12
Raising your arms to the sides on a straight bench	3	10-12

The above training schemes can be supplemented with other exercises for the arms and chest, choosing the most effective program for yourself. It is quite possible to pump up your pectoral muscles with dumbbells. The main thing is to take a responsible approach to the process of forming a sculptural body. Don’t skip workouts, eat right, and don’t stop at the results achieved. In other words, work hard and hard. But the reward for the efforts spent will be sculpted pectoral muscles, which many can only dream of.

Tips for training muscles with dumbbells and features of such training

When working with dumbbells, follow a number of recommendations:

First technique, then heavy weights. For those who are new to exercises for pumping up the pectoral muscles with dumbbells, at first it will be difficult to grasp the correct trajectory of the movement of the projectiles. Unlike a barbell, there is no locking bar - stabilizer muscles are involved in the work, so it takes time to practice the technique.
The pectoral muscles are massive, so building them requires training variety. Be sure to include exercises performed at different angles in your program.
Muscles grow in the kitchen and in the bed. Heavy training gives impetus to muscle growth, but the latter increases thanks to proper nutrition and recovery. Until the pectorals have fully recovered, there is no point in loading them again. That is why, as a rule, one day a week is enough to train them.
There is no need to focus on the chest at the expense of the back and legs. A weak back with strong chest is an almost guaranteed stoop, and leg training gives not only balanced volumes, but also more powerful presses.