How to pump pectoral muscles with dumbbells with the greatest effect

The question of how to pump pectoral muscles with dumbbells is often asked by many people at specialized forums. We will give the main tips that will help with the most effective help athletes pump up the muscles of the chest.

One of the most effective ways to pump pectoral muscles is using dumbbells. Performing bench press with dumbbells on a comfortable bench will achieve high results, as this will ensure freedom in movement, which allows you to concentrate on the technique of performing exercises and attract small stabilizing muscles, which are necessary to improve mass gain. Also, using dumbbells allows you to adjust the muscles if the left or right one is pumped.

The complex of exercises, telling how to pump 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 a slope of 30-40 degrees. The weight of dumbbells is chosen from the calculation that they need to be raised at least 12 times. There are 3 approaches. In the first approach it will be necessary to do 6 times, in the second 8 times, and in the third 10 times. After that, you need to implement one more approach, which requires partner insurance. It requires squeezing 13 times. If everything goes well, 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 the pectoral muscles with dumbbells, is a dumbbell layout and is performed on an inclined bench. The order of execution is similar to the previous one. First, three approaches are used to warm up the muscles, and then the final power approach with the partner's insurance.

The dumbbell bench press lying on a straight bench is the basic exercise that helps to build up a mass of large chest muscles and to divide the right and left sides in relief. How to pump pectoral muscles with dumbbells using this method (technique of doing the exercise):

- The body should be kept exactly, and the back should be straight;

- Lift dumbbells above the chest;

- Hands should be stretched as much as possible;

- the wrists should remain straight;

- Lower the dumbbell almost to the level of the chest;

- again raise dumbbells with the maximum stretching of hands.

When performing this and other exercises, one should remember breathing, since its delays and inhalations help to stabilize the torso and the muscles of the chest. It is worth remembering that with inspiration, the stabilizing muscles are weakened, so it is necessary to perform the inspiration after the most difficult period of the exercise.

For those who are interested in how to pump internal pectoral muscles, it is recommended to exercise the dumbbell on the ball. The technique of this exercise:

- it is necessary to take the starting position on the ball (lie on it and bend the legs at the knees);

- the feet should be firmly pressed to the surface, and the dumbbells should be held over the chest in straight hands;

Take a deep breath and hold your breath. Dilute the dumbbells to the sides, observing the correct arc trajectories. In the lower position, take a short pause and return the dumbbells to their original position along the same trajectory;

- to make an exhalation.

To complicate this exercise, you can narrow the distance between the feet, which achieves an imbalance of balance and heavier technique of execution.

There are also exercises for those who want to know how to pump the lower pectoral muscles. To do this, you can do push-ups on the ball. Hands are put on the ball, and the feet are placed and rest on the floor, while the body must remain straight. You should take a deep breath, hold your breath, bend your elbows, while lowering your body so that your chest touches the ball. After that, the elbows should be unbent and exhaled. To increase the complexity of the exercise, you can reduce the distance between the feet.