Dumbbell exercises for the training of pectoral muscles allow to develop force and mass of this group of muscles. Are carried out only after warm-up and in full accordance with rules.
There is the huge set of the dumbbell exercises allowing to work at once several groups of muscles and it is possible to be engaged with this apparatus also at home – to these the dumbbell and differ from the majority of bulky exercise machines. Besides removable "pancakes" allow to regulate independently loading, since minimum and increasing further in process of growth of muscles.
Rules of performance of dumbbell exercises
Any training begins with warm-up because muscles at first need to be warmed – to prepare for loadings. Each exercise is performed in several approaches (most often in three) between which the athlete has a rest 30-60 seconds. Each approach includes 6-10 repetitions of which maybe it is more if the athlete is engaged for a long time. The bench or the plank bed and also the chair can be necessary for the training with dumbbells. Well and good mood, of course.
The dumbbell exercises studying pectoral muscles
The dumbbell press on the horizontal bench is general exercise for development of weight and force of pectoral muscles. At the expense of horizontal position of the body it is possible to load bunches of pectoral muscles as much as possible. And the apparatus in comparison with the post allows to give to exercise the big range of movement, and it strengthens impact on muscles. Women can use the fitball instead of the bench. And so, it is necessary to lay down the upper back on the fitball or the bench so that the basin "was groundless". Having bent hands in elbows and having clamped in each palm on dumbbell, to squeeze out them sharply up, feeling as pectoral muscles strain. Having been late in the extreme point for several seconds, to return to SP. This exercise has several variations: one of them is that after hands were squeezed out up, they fall for the head as low as possible and only after that the athlete comes back to SP. It is possible to complicate performance of this task if to incline the bench. In such position of the case it is possible to work lower parts of pectoral muscles well. The second exercise – distributing of dumbbells - is also aimed at development of pectoral muscles. It allows to stretch well them and to unload tricepses and forearms, thus isolating load of the breast. This exercise can be also performed on the inclined bench. And so, it is necessary to lay down on the bench, having picked up dumbbells and having extended them before itself. Now it is necessary to lower hands down, watching that elbows weren't bent. When performing this task the care is necessary, there is the risk strongly to pull muscles. Everything needs to be done slowly and smoothly, gradually increasing the tilt angle of hands. For performance of the third exercise it is necessary to rise in the main stance, having put legs together. Extended forward to grip the dumbbell so that thumbs of both hands were located from above. Having made the breath, to tighten palms to the breast, bending and placing elbows in the parties. On the exhalation to lower them down.