The question of how to pump up the pectoral muscles with dumbbells is often asked by many people in specialized forums. We will provide basic tips that will help athletes build muscle in their chest muscles with maximum efficiency .
One of the most effective ways to pump pectoral muscles is to use dumbbells. Performing a bench press with dumbbells on a comfortable bench will allow you to achieve high results, as this ensures freedom of movement, which allows you to focus on the technique of performing exercises and attract small stabilizing muscles, which are necessary to improve weight gain. Also, the use of dumbbells allows you to adjust the muscles if the left or right of them is pumped.
A set of exercises that tells how to pump up the pectoral muscles with dumbbells should be performed 2 times a week. The first exercise is represented by an inclined bench press of dumbbells , while the bench should be placed at an angle of 30-40 degrees. The weight of the dumbbells is selected on the basis that they need to be lifted at least 12 times. 3 approaches are carried out. In the first approach, you will need to do 6 times, in the second 8 times, and in the third 10 times. Then it is necessary to perform another approach, in which partner insurance is required. It requires squeezing 13 times. If everything goes well, the next time you need to choose dumbbells, which will be 250 grams heavier than the previous ones.
The second exercise, which tells how to pump up the pectoral muscles with dumbbells, is a layout of dumbbells and is performed on an inclined bench. The execution order is similar to the previous one. First, three approaches for warming up the muscles are performed, and then the final strength approach with partner insurance.
The bench press of dumbbells lying on a straight bench is a basic exercise that helps to increase the mass of large muscles of the chest and to split the right and left sides in relief. How to pump pectoral muscles with dumbbells using this method (exercise technique):
- the body must be kept level, and the back should be straight;
- lift dumbbells over the chest;
- hands should be extended as much as possible;
- wrists should remain straight;
- lower the dumbbells almost to chest level;
- again raise the dumbbells with the maximum extension of the arms.
When performing this and other exercises, you should remember about breathing, as its delays and inhalations help stabilize the torso and muscles of the chest. It is worth remembering that when you inhale, the stabilizing muscles are weakened, so inhalation is necessary after the most difficult period of the exercise.
For those who are interested in how to pump up the internal pectoral muscles, it is recommended that the exercise on the dumbbell layout on the ball. Technique for this exercise:
- it is necessary to take the initial position on the ball (lie on it and bend your legs at the knees);
- the feet should be firmly pressed to the surface, and the dumbbells should be kept above the chest on straight arms;
- take a deep breath and hold your breath. To part dumbbells, observing the correct trajectories of an arch. In the lower position, you should make a short pause and return the dumbbells to their original position along the same path;
- exhale.
To complicate this exercise, you can narrow the distance between the feet, thereby achieving an imbalance of balance and making the technique more complicated.
There are also exercises for those who want to know how to pump up the lower pectoral muscles. To do this, you can perform push-ups on the ball. Hands are placed on the ball, and the feet are apart and rest on the floor, while the body should remain straight. You should take a deep breath, hold your breath, bend your elbows, while lowering the body so that the chest touches the ball. After this, the elbows should be straightened and exhaled. To increase the difficulty of the exercise, you can reduce the distance between the feet.