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How to build chest with dumbbells

To build big chest muscles you need to apply a comprehensive program that includes a special power supply system, taking special funds, as well as regular workouts with the weights.

What are the benefits and necessity of training with dumbbells?

Many dumbbells bribe their accessibility: they can be engaged in anywhere and it doesn't require any special expense. In addition, dumbbells there are a number of advantages:

  • Easy to do with a barbell is much more complicated because this method requires a special technique;
  • The inability to engage in a gym or under the supervision of the trainer;
  • The lack of effect from other exercises, many muscles of the arms and shoulders are much stronger and hardier than the chest muscles. Therefore, during training with a barbell most of the load they take on, and the chest is responding. Such training does not bring the desired effect and pumping the chest. In this case, the role of alternatives can make the dumbbell;
  • They give complete freedom of movement that allows you to stretch and to exercise on a specific part of the body;
  • Dumbbells give the opportunity to correct the asymmetry in the development of the chest muscles: often the right is more developed than the left;
  • The opportunity to work with each pectoral muscles alternately for equilibrium and balance;
  • The freedom of movement that allows you to work with muscles in all directions.

The basic rules and regulations of workouts to build chest muscles

The chest is divided into large and small muscle. However, exercises are grouped for effect on the upper, middle and lower parts. Each of these groups must be given due attention.

Include the program of training of a breast to their usual occupations, it is enough to three workouts a week, lasting about hour.

After each workout, let your muscles time to rest and take breaks at least one day.

Also during the exercises constantly change the order of their performance, so muscles will not get used and adapt to stress.

Keep in mind that the lower and middle muscles easier train, therefore, the upper part worked out carefully. It is recommended to have a separate training and execute approaches just for this part.

Best option: two training sessions per week for the total group of chest muscles and one day a week to pay the top.

Principles of building chest muscles

Pectoral muscles are the large muscles that are located above the diaphragm.

It is a large muscle, the exercise of whichrequires a great expenditure of energy and calories. Consists of two parts:

  • The main pectoralis, or large musclethat attaches to the shoulder and extends down towards the sternum. This part of the breast provides the main volume and a beautiful shape, but also ensures the functioning of the forearm, contributing to its rotation and flexion;
  • Small pectoralis, or a smaller breast muscle is much less great, and performs the role vospevaya for the core has the shape of a triangle.

In order to pump up this part of the body are different versions of the bench with your hands and arms in different positions of the torso horizontally and graded.

During the work on the pectoral muscles, follow these guidelines:

  • Take a break between exercises 50-65 hours. Stay in building muscles plays a less important role, so do not overload yourself with training. If you ignore this rule, and to do all too often, the process of regeneration slows down and the muscle growth will take place very slowly, or is suspended;
  • Do the little exercise to 3-4 days;
  • Remember to follow any special diet;
  • Take a break between sets in 4-5 minutes. For effective building and development of protein and repair damaged tissues need time;
  • Perform all exercises slowly and carefully, not making sudden movements;
  • Working on the muscles, keep them in suspense, as you increase the load on them;
  • Do not concentrate only on one group of muscles. Also work on the back and hands. Otherwise, you will have bad posture and crooked back;
  • Straighten your hands while approaches – keep them in a bent condition. So you'll save stress and muscle tone;
  • Raise the dumbbell with both hands at the same time and on the same level, evenly distributing the weight;
  • The muscles of a breast are quite large, so training should be intense, and the weight of the dumbbell is large. Otherwise, the effect will be barely noticeable;
  • Start the exercise with small weights to warm up the muscles and bring them in tone. This will help to avoid injuries and sprains;
  • Do the exercises several sets of 10-15 times;
  • Focuses not on the number of repetitions but on the quality;
  • The higher you raise your hands, the better considering the muscles;
  • With increasing weight weights reduce repetitions;
  • Pay special attention to exercise on a bench under an angle of 30-40 degrees – you can complete them in several approaches more than the other exercises;
  • Give preference to dumbbells, which can be disassembled – so you can control your weight, constantly increasing;
  • The weight of one dumbbell needsto be 30-40 kg.
  • If you are a beginner, use the help of partner that will serve you with dumbbells;
  • If you have no special benches or trainer, use stools, to which place the cushions for the convenience;
  • Breeding hands do as slowly as possible;
  • Training the chest should precede strengthening exercises of the deltoid muscle and the triceps.

Diet to build chest muscles

The most important role in building muscle mass plays a diet, and the correct ratio of proteins, carbohydrates and fats.

The basis of the daily menu should be lean meats, fish, eggs, vegetables and dairy products.

Every day you should drink plenty of clean water. To calculate your daily requirement multiply your weight in 400 ml. So, a person weighing 80 kg needs to drink 3.2 liters of fluid. The water balance helps to better tolerate exercise promotes better nutrient absorption and normalizes the body temperature.

The basic building material for muscle mass and energy source, protein of animal origin. It should be consumed every day – in small portions throughout the day. To calculate the daily rate you need based on its weight – 3 grams of protein per kilogram. Foods containing protein should be of high quality and natural. Enter in the diet of the following products:

  • Soy;
  • Nuts;
  • Fish and seafood;
  • Turkey, chicken and rabbit;
  • Cheese and curd;
  • Gelatin;
  • Eggs;
  • Milk, kefir and yogurt;
  • Beans and beans.

While cooking, minimize the amount of fat, sugar and salt. Prefer baked, steamed or grilled dishes. When counting eaten per day, keep in mind that these products are not made up of 100% pure protein. For example, in durum cheese and egg yolk contains lots of fat.

No less important is the carbs. They provide energy and a burst of energy, which makes it easy to endure a long workout. The most part eaten for a day of carbohydrates should be consumed before lunch. So you get a feeling of satiety and stamina for the whole day. It is not recommended to eat lots of carbohydrates – it threatens to set of fat. Prohibited "fast carbs" which are also called "panasoni" — sweet pastries, starchy foods, sweets and soda.

Prefer slow carbohydrates that are gradually being burned throughout the day:

  • Wholegrain bread and crackers;
  • Buri rice;
  • Buckwheat, oats and peas;
  • Fruits (except grapes, persimmons, watermelon andbananas);
  • Vegetables and greens;
  • Mushrooms;
  • Bran;
  • Their pasta flour;
  • Pumpkin.

Best Breakfast during intense workouts – oatmeal. Give preference to oatmeal, not cereal.

Don't forget about fats: they provide energy and contain acids that help maintain the strength and elasticity of the skin. For the bodybuilder it is very important to distinguish between saturated and unsaturated fats.

The first hydrogenated and are a danger to the body. This fatty sauces, margarine, crumbly biscuits, greasy sausage, bacon, fried, fast food and cakes. In addition to the high fat content, these foods increase the cholesterol level in the blood, provoke diabetes and obesity.

Unsaturated fats essential to functioning of the body. Their lack leads to lack of energy, skin problems and hair, loss of muscle mass and fragility of the joints.

The sources of quality fats:

  • Fatty fish;
  • Olive, sesame and linseed oil;
  • Seeds and nuts (Greek, peanuts, cashews and almonds);
  • Fish oil;
  • Corn oil;
  • Sunflower.

For use enough to drink in the morning, a spoon of Flaxseed oil on an empty stomach and salads with any vegetable oil. You can also drink cod liver oil that is sold in the pharmacy.

Special drugs to stimulate recruitment of the muscles

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

Riboxin

РибоксинThe main function of this substance is the oxygen supply of body cells, increasing stamina and energy, which can significantly improve endurance.

The drug is available in tablet form and is taken according to the instructions. On average the course lasts 3-4 weeks, then you need to make a break for 2-3 months.

Riboxin has almost no contraindications, except individual intolerance.

Upon detection of side effects (itching, irritation, dizziness or stomach pain) – you need to stop taking the drug.

Tamoxifen

ТамоксифенAnother popular among bodybuilders drug that stands out from the crowd that is not conducive to the secretion of female hormones. Many believe that tamoxifen is the most effective means for increasing muscle mass.

Tamoxifen lowers the level of cholesterol in the blood, helps to maintain a long workout, to produce the required amount of protein and maintain a low fat contentthe body.

Among the disadvantages of the drug – its slow action and the benefits – reducing the threat of diseases of the cardiovascular system.

Side effects – nausea, rash, tiredness.

Asparkam

АспаркамAvailable pharmaceutical preparation that promotes the assimilation by the cells of potassium and magnesium, and also triggers metabolic processes.

Bodybuilders used this drug during weight before performances and during drying, to reduce the fat and make the body beautiful muscle definition and muscle definition.

Asparkam helps to increase endurance of the athlete, as well as neutralize the cramps, which allows to increase the load on the muscles and increase range of motion.

The drug is available in tablet form and the dose and lines of reception are established by the doctor.

When selecting additional means of stimulating muscle growth it is important to consult with your doctor and strictly comply with the dosage.

Types of exercises for training chest

This system of exercise allows you to train pectoralis muscles both in the gym and independently at home.

Detailed instructions and schematic pictures are given below.

Breeding hand in hand in the supine position

In this position considering the upper part of the chest and upper deltoid muscles.

The order of execution

  • Take position lie on the bench with a slope of 45 degrees;
  • Take dumbbells in the hands so that the palms faced each other and understand ourselves;
  • Bend your elbows and slowly his arms in hand. The end point is at chest level;
  • Fixate for a second and raise hands in the first position.

Safety: it is not recommended to increase the amplitude of movement and to fall below is in danger of muscle strain and injury. For best results, do not install the bench above the specified value.

The palms of the hands to look right or each other.

Raising the dumbbells up in an inclined position

As in the previous exercise, there is activated the upper part of the muscle and the deltoid bundles. In addition, the work enters the triceps.

The order of execution

  • Lie on the bench at an angle no less than 45 degrees;
    Grab the dumbbells so that your palms looking down;
  • Lock the dumbbells in the bent at the elbows, hands at chest level, pushing them to the shoulders;
  • Straighten arms, raise the dumbbells over your head. Then take the starting position and repeat again.

Tips:

  • Go down to chest level — not above and not below.
  • The optimum tilt angle not greater than 45degrees;
  • When tilt above the main load goes to the deltoid, not the chest;
  • To raise the load while lowering the hands, slightly raise the elbows to the sides;
  • In this exercise, the largest load on the chest is while lowering the hands. If you take dumbbells, palms inward, the peak will fall at the time of straightening of hands;
  • For the permanent muscle tone not fiksiruesh at points, and repeat until the end.

Pullover with dumbbells

This option gives the load on the entire pectorals muscle, and bring in front of the serratus.

Progress

  • Take position lie on a horizontal bench;
  • Hands bend at the elbows and pull back behind your head so that your elbows looking up;
  • Pick up a dumbbell neutral grip and lift it up and over the breast. Hands remain in a bent position;
  • Slowly lower to its normal position.

Tip: instead of dumbbells you can also use the rod. For convenience, take a dumbbell not for the handle, and for pancake.

Allocating hands to the side in a prone position with his head down

To stretch middle chest muscles, you will need a bench with a slope of 20-30 degrees. In addition to chest muscles, you're working triceps and deltoid muscles.

The order of execution

  • Lie on a bench with his head down;
  • Grab dumbbells with palms inward and lift them to chest level;
  • Bend your elbows and lift them up over the Breasts;
  • From this position, lower your hands down to his chest.

In this exercise, it is recommended to take the weights with palms inward, however, is allowed and the method of your palms to the floor.

Alternatively, you can change the position of your palms in the process the exercise: when fixing the top point, turn the hands inward, and during the separation of the hands parallel to the body.

The optimal angle of the bench in this case should not exceed 3-40 degrees.

Breeding hands on the horizontal bar

The main effect of this exercise – giving the Breasts a beautiful and smooth shape, as well as increasing its volume. In addition, the work included the deltoid muscle.

The order of the exercise

  • Lie on a flat horizontal bench and pick up dumbbells;
  • Lift the hands in front of you without bending the elbows;
  • Ensure that hands are not too close – in this case the emphasis will not be on the chest, and hands;
  • The optimal distance between the hands – not less than 20 cm;
  • Smoothly raise arms at sides, slightly bending them at the elbows in the end position, the dumbbells shouldto be parallel to the floor.

Tips:

  • For greater load at the fixing points reduce chest muscles;
  • Watch the elbows: they should always be slightly bent while lowering arms;
  • Straighten hands, it will lead to injury;
  • At fixed points of the hands should be placed at a right angle relative to the body;
  • In order to develop only the upper part of the chest, use the bench at an angle of 45 degrees;
  • Follow the position of the forearms: while lowering the hands, they should not fall below 45 degrees relative to the body.

Lifting dumbbells lying on a straight bench

This exercise helps strengthen the muscles of the chest and pump it outside. As in many other similar exercises, the load is also on the deltoid muscle and arm.

The advantage of this exercise by using dumbbells has the advantage of freedom of movement that allows better stretch of the chest muscles.

The order of execution

  • Lie on a horizontal bench and grab a dumbbell, bending at the elbows;
  • Place your elbows down as much as possible to the floor;
  • Put your hands up on my chest it completely straight.

Recommendations

  • When lowering the arms down, pull the elbows in different directions;
  • Do not be discouraged too low;
  • To keep tension in the chest, not exercise.
  • Follow the position of the body on the bench – it should be smooth;
  • Choose for this exercise large weight;
  • Dumbbells provide an opportunity to increase the range of the exercise;
  • Instead of dumbbells, you can use the rod;
  • Grab the dumbbells with a neutral grip;
  • You can experiment with the height of the bench to use maximum muscle group;
  • Hands when picked up dumbbells should be at the average level over the breast.

As you can see, pump up chest muscles with dumbbells possible. The main thing – to observe rules and exercise and eat right.