Pullover and Svend bench press: 5 most effective exercises for chest muscles

We continue to spend our weekends in a beneficial way. Every Saturday we publish videos in Instagram in which instructors from the World Class fitness center chain show different exercises for home and gym. All videos can be viewed in the current “Be in shape” – save posts with your favorite workouts, so that you do not lose.

This time we suggest paying special attention to the chest muscles. This is the area that many athletes strive to pump, but it is not so easy to do it, and one classic chest press is not enough.

Chest muscles are one of the most complex and large muscle groups

That’s why you need to combine basic and isolation exercises in a proper workout. This is the only way to load the muscles from different angles. Classes with barbells are more suitable for increasing muscle mass, and with dumbbells, on blocks and trainers – to improve shape and detailed workout. They also engage stabilizer muscles.

It is not recommended to take on heavy weights right away. To begin with, you need to learn to feel the work of the right muscles, because when pumping the chest include arms and shoulders. Properly distribute the load will help, for example, classic push-ups from the floor.

To achieve a visible result in chest training is important to progress working weights. But in order to take on the big ones without fear, it is necessary to strengthen the deltoid muscles and upper back, as well as perfectly observe the technique of all exercises.

Exercises that will help pump pectoral muscles in the gym and at home

Training, which can be performed both in the gym and at home, was compiled by fitness trainer Ruslan Korenskoy. We tried to move away from the familiar chest press and choose no less effective exercises. To perform them you will need dumbbells of optimal weight and disks. Choose the weight of the weight so that the last repetitions in the approach were given with difficulty – but do not overload yourself, especially if you are just getting acquainted with fitness.

You can replace professional equipment with improvised means: for example, water bottles or bags filled with something. At home, this handy hack is especially useful.

Dumbbell bench press on a horizontal bench

Starting position: lying on the bench, pelvis, shoulder blades and back of the head firmly against the surface, back straight, body flat.

Number of repetitions: 4 approaches of 10-12 reps.

Slowly raise the dumbbells vertically upwards. Arms are extended, but not twisted at the elbows, wrists straight. Gently lower your arms, bending them at the elbows, keeping the dumbbells horizontal. As a rule, the shoulders are lowered so that they form an angle of 180 degrees, but experienced athletes can increase it by slightly putting the hands behind the back.

Dumbbell curls lying on a horizontal bench

Starting position: lying on a bench with dumbbells in hands, shoulders stabilized.

Number of repetitions: 3 approaches of 12-15 reps.

Smoothly lower your arms to the sides until your forearms are parallel to the floor. Your elbows should be slightly bent. To achieve maximum stretching of the pectoral muscles, lift the chest slightly upwards, in opposition to the arms. After which return to the starting position.

In addition, you can contract the target muscles at the top point – so the effect of the exercise will be greater. At the same time, the movement should not turn into a bench press. Lower your arms gently, and when returning to the starting position, concentrate only on the chest muscles.

Dumbbell pullover on a horizontal bench

Starting position: lying on the bench, the back of the head, shoulder blades and buttocks are tight to the surface, feet are stable on the floor, hands hold dumbbells on the chest line with a “lock” grip or one hand rests on the other.

Number of repetitions: 3 approaches of 12 reps.

Gradually lower the projectile behind your head due to the tension in the shoulder joints. Return the dumbbell to the starting position by contracting the broadest muscles.

Push-ups from the floor with a medium grip

Starting position: lying down, neck straight, head on the line of the spine, back tense, hands slightly wider than shoulders.

Number of repetitions: 3 approaches of 10-15 reps.

As you inhale, gently lower yourself to the floor, bending your arms at the elbows. Continue until your chest touches the floor. If at first you don’t succeed, you can go down not all the way, but gradually increase the amplitude and strive for it. As you exhale, return to the starting position with your arms fully straightened.

Svend bench press

Starting position: pancakes tightly pressed against each other with palms, arms at chest level and bent at the elbows.

Number of repetitions: 4 approaches of 15 repetitions.

The exercise is performed from a straight stand. To prevent the disks from slipping, you can hold them with your fingers. Inhale, exhale and squeeze the pancakes in front of you, straightening your arms. At the same time continue to tightly squeeze the palms of your hands. During the exercise, try to feel the tension of the pectoral muscles. Return to the starting position.

Strength training is recommended 2-3 times a week. If during each of them you pump several muscle groups, include one exercise for the chest. If you prefer splits – 2-3 exercises. And remember that after a significant load, pectoral muscles need at least 72 hours for full recovery.