How to pump up pectoral muscles with dumbbells? 5 effective exercises from a fitness blogger

How to pump up pectoral muscles with dumbbells? 5 effective exercises from a fitness blogger

Dumbbells will help to make the chest more relief no worse than any fitness equipment.

Pectoral muscles form an aesthetic torso on a par with the abs, which means that they definitely deserve special attention. Of course, you can regularly go to the gym and pump this muscle group on exercise machines. But dumbbells will cope with this task no worse, and maybe even better. If you are bored with block trainers, try doing a couple of chest exercises with dumbbells. And we’ll tell you which movements will best help you achieve the desired result.

fitness blogger

If someone asks me what the coolest equipment in the gym is, I’ll say dumbbells. Because with dumbbells you can pump any muscle group with a large variation of exercises.

Dumbbell press with a downward bend

In the negative press, the lower part of the pectoral muscles works much better than in the classic horizontal press.

Technique:

• Lie down on the bench so that the body is at a 45-degree angle downward. Fix your legs under the roller;
• squeeze the dumbbells up;
• lower the arms down and turn the dumbbells parallel to each other to load the lower part of the pectoral muscles.

Dumbbell curl alternately with each hand

In this exercise, the pectoral muscles will be stretched well. Due to the fact that you will do the exercise with one hand, you will be able to concentrate better on the work of the chest.

Technique:

• Lie down on the bench. If you lie on the right side, the dumbbell should be in the right hand, the left hand holds the bench on the right side;
• inhale and lower the dumbbell down;
• on exhalation raise the arm, trying to bring it to the left shoulder;
• change sides and repeat the exercise.

Single dumbbell press

This exercise is aimed at the middle of the pectoral muscles. Of course, when pumping the entire muscle group works completely. But still we can slightly shift the focus of the load to the middle. The exercise should be done on an inclined bench with a minimum upward inclination.

Technique:

• Lie down on an incline bench so that the body looks up. Feet are fixed on the floor;
• take a dumbbell with both hands and press it up above you;
• lower the dumbbell to your chest.

Pullover

This exercise is best done on an incline bench to better engage the pectoral muscles.

Technique:

• Lie down on an incline bench so that the body is at an angle of 45 degrees downward. Feet are firmly on the floor;
• take a dumbbell with both hands and raise it vertically above your head;
• slowly lower the dumbbell behind the head, arms slightly bent at the elbows;
• return to the starting position.

For detailed exercises and Misha’s comments, see the video.

Include these exercises in your workouts, and soon you will see the long-awaited relief.