Exercises with dumbbells for pectoral muscles at home and in the gym * Crossfit

In the business of building developed and powerful chest muscles, the barbell is not a monopolist, and simulators are not a universal tool. Exercises with dumbbells for the pectoral muscles do not just complement the training: most women and men need them for a high-quality comprehensive study of one of the most important muscle groups. Faced with the challenge of a training plateau, be sure to incorporate movement with these classic equipment into your program.

In this article, we will look at the most effective dumbbell exercises aimed at developing and growing the pectoral muscles.

Dumbbell Muscle Training Tips and Features

When working with dumbbells, follow a number of recommendations:

Technique first, then heavy weights. For those who are new to exercises for pumping pectoral muscles with dumbbells, at first it will be difficult to grasp the correct trajectory of the shells. Unlike the barbell, there is no retainer bar - stabilizing muscles are included in the work, so it takes time to perfect the technique.
The pectoral muscles are massive, so training variety is required to build them. Be sure to include exercises from different angles in your program.
Muscle grows in the kitchen and in bed. Heavy training kicks off muscle growth, but muscle growth increases through proper nutrition and recovery. Until the pectorals have fully recovered, it is pointless to load them again. That is why, as a rule, one day a week is enough for their training.
No need to focus on the chest to the detriment of the back and legs. A weak back with strong chest is an almost guaranteed stoop, and leg workout gives not only balanced volumes, but also more powerful presses.

Benefits of dumbbell training

Benefits of using dumbbells to work your pectoral muscles:

the range of motion is greater than with a barbell;
muscles are worked out at different angles;
stabilizing muscles are included in the work, which ensures their growth;
you can use the shells one by one;
a variety of training - dumbbells allow you to perform such movements that cannot be done with a barbell, for example, spreading;
exercises on the pectoral muscles with dumbbells at home are no less effective than exercises in the gym;
dumbbells are suitable for those who are afraid of a barbell or psychologically cannot stand it, in addition, it is much easier for girls to handle a pair of dumbbells than a barbell.

Dumbbell Exercises

Let's look at basic chest dumbbell exercises.

Press on a horizontal bench

All dumbbell presses can be considered an alternative to the classic barbell bench press, but it is best to combine both of these movements, complementing them with isolation.

You will need a bench to bench press dumbbells. At home, it will be replaced by a row of stools. As a last resort, you can do the exercise on the floor. The horizontal press is aimed at developing the mid-chest muscles.

Execution scheme:

Starting position (IP) - lying on a bench, legs firmly rest on the floor (with the whole foot), shoulder blades are brought together, straightened arms with dumbbells (palms "look" towards the legs - straight grip) are above the chest. The arms must be slightly bent at the elbows - this increases safety, "turns off" the triceps and touches all chest exercises. The head is on the bench, not hanging from it.
Inhale and gently lower the shells to chest level. In this phase, you can pause for a second.
As you exhale, squeeze the shells up to the PI. The effort should go from the legs, through the lats to the chest and from the chest to the triceps. Fixation of the legs is extremely important - if you ignore this rule, a significant percentage of the effort is lost.

While doing the exercise, fully concentrate on the working muscles, feel them. One of the advantages of dumbbells is precisely that these shells allow you to feel the muscles better than the barbell.

Layout on a horizontal bench

An auxiliary exercise that grinds the pectorals and allows them to be qualitatively stretched at the lowest point. Execution scheme:

IP - lying on a bench, arms slightly bent at the elbows are above the chest with palms to the body (neutral grip), dumbbells lightly touch each other. The rest of the PI is similar to the previous exercise.
As you inhale, spread your arms to the sides. In the final position, the shoulders are below the body - the muscles are stretched to a position followed by an uncomfortable state. But it is not necessary to bring to painful sensations.
After a short pause at the bottom, bring your hands to the PI. When moving, your arms are a monolith - you are as if trying to hug a thick tree.

There is no need to bring the shells to rebound. This is traumatic and reduces stress. The movements are smooth and concentrated.

Incline press (upward bend)

This sternum dumbbell exercise targets the upper muscle group. It is this area that most athletes lag behind. Incline bench training will improve the situation. With a strong imbalance, it is recommended to put just this version of the bench press first in the training day of the chest.

The execution scheme is similar to the "horizontal" press. The only difference is in the position of the bench and in the "landing" zone of the dumbbells (here the shells are lowered closer to the top of the chest).

The angle of inclination is variable. Classic is 30 degrees from the floor... In this position, the chest is worked out, the front deltas are not included enough. Angles greater than 45 degrees are equivalent to shifting focus to the shoulders. The smaller angle increases the load on the middle chest area.

Incline bench layout (tilted up)

The exercise is in many ways similar to the previous one. The main point of oblique dilutions is in the quality study of the upper chest at the end of the workout.

Incline Press (Downward Bend)

The movement is focused on the development of the lower chest. It is done quite rarely, since the lag of the lower part of the pectorals is rare. The recommendations for tilt angles are the same. The only difference is that the angles are negative.

Never do this exercise if you have been diagnosed with high blood pressure. With a negative slope, blood rushes to the head, which can lead to serious problems.

Incline bench layout (tilted down)

"Lower" dilutions help to bring to mind the lower chest area and especially the outer zones. As in previous cases, it is recommended to experiment with corners. This will not only allow you to work out the chest comprehensively, but also give an understanding of which slope is optimal in each specific situation.

Pullover

Although dumbbell pectoral exercises are discussed here, the pullover is a versatile movement. Along with the pectoral muscles, it perfectly develops the back. Moreover, the pullover not only strengthens and develops muscles, but also increases the volume of the chest. This moment is most relevant for young people whose skeleton has not yet been fully formed. But even in adulthood, it makes sense to stretch the sternum with a dumbbell.

The exercise is performed both along and across the bench. In the latter case, only the upper back is on the bench - the head and pelvis hang down. Thanks to this, the muscles and the sternum as a whole are stretched more strongly. This means that the volume of the chest increases more efficiently.

Execution technique:

IP - lying across (or along) the bench, arms with a dumbbell are almost fully extended and located above the chest. Straightened arms are the key to better stretching. A slight bend at the elbows is only necessary for safety reasons.
Without bending your arms, gently lower the projectile back and behind your head, controlling and feeling the muscle stretch.
At the point of the culminating stretch, keep a short pause, after which, with a powerful effort on exhalation, return the dumbbell to the PI.

The movement is performed only due to the rotation of the arms in the shoulder joints. Flexion of the elbows shifts the load to the triceps.

After training the pectorals, it is advisable to stretch them a little without weight. This will speed up recovery and reduce soreness.

Training program

The chest is a large muscle group, in general, one workout per week will be enough. Usually it is combined with triceps, as it also actively works during all presses.

In the case of exercises with dumbbells, such a complex (chest + triceps) may look like this:

Exercise	The number of approaches and reps
Dumbbell bench press on a horizontal bench	4 sets of 10-12 reps
Dumbbell bench press on an upward inclined bench	4 sets of 10-12 reps
Inclined bench layout	3 sets of 12 reps
Pullover	3 sets of 10-12 reps
French bench press with dumbbells	4 sets of 10-12 reps
Kick-back	3 sets of 10-12 reps

More experienced athletes can do two workouts per week if they have breastfeeding groups.

Workout one with an emphasis on the upper chest:

Exercise	The number of approaches and reps
Dumbbell bench press on an upward inclined bench	5 sets of 8-12 reps
Inclined bench layout	4 sets of 10-12 reps
Pullover	4 sets of 10-12 reps

Workout two with an emphasis on the middle and lower chest:

Exercise	The number of approaches and reps
Dumbbell bench press on a horizontal bench	4 sets of 8-12 reps
Dumbbell press lying on a bench with a negative incline	4 sets of 10-12 reps
Layout on a horizontal bench	3 sets of 12 reps

The complex is well suited for training in the gym, and for training at home. In the gym, it is advisable to combine work with dumbbells with exercises with a barbell. You can also supplement the program with push-ups on the uneven bars.

How do you eat while exercising?

How to pump up the pectoral muscles with dumbbells or any other apparatus, if you do not satisfy the body's need for building materials? No way.

To get the best out of your training, follow certain guidelines:

Consume 2 g of protein per kg of body weight per day (count only animal proteins);
consume a sufficient amount of carbohydrates (at least 5 g per kg of body weight) - without the right amount of energy, you cannot train efficiently;
drink 2-3 liters of water per day;
if possible, use sports nutrition: protein shakes and gainers will fill the lack of necessary substances, since it is difficult to obtain them in full from natural products.

It is recommended to take Sportpit 2-3 times a day - always after training and at night, as well as between meals.