An effective way to pump the torso - bench press of dumbbells

A beautiful body was always appreciated. In our time, people have become less moving because of technological progress. Many work in offices, sitting in a chair behind a computer monitor. Such activities lead to excess weight, health problems, etc. In our country, the movement of people, which advocate a healthy lifestyle, is gradually gaining momentum. And there is nothing wrong with that. Let it be better that young people go to the gym, rather than use alcohol and drugs. In this article we will discuss the main exercises with which you can develop pectoral muscles.

Many athletes like to perform bench press. This is the basic exercise with which you can catch up with a lot of torso. While working with the bar, many muscles are involved. For a hundred percent effect, a set of exercises is necessary. Almost all coaches recommend to perform in parallel a press of dumbbells lying down. Exercise maximizes the strength of all pectoral muscles, perfectly draws the relief of the torso. In addition, several groups are involved: biceps, triceps, front deltas. According to the effectiveness of the bench press, the dumbbell is not inferior to the exercise with the barbell. Just different specifics. With the bar press, the load is due to the heavy weight. In the case of dumbbells, the effect is achieved by using a large amplitude. It must be remembered that these exercises should be carried out in a complex manner. Thus, the torso is worked out completely (except the upper part).

In any exercise, the right technique is important. First of all, you need to determine the working weight. This value is individual for each athlete. Perform the exercise best with a partner who will serve and shoot shells. The underwriting excludes traumatic situations. Lying on the bench, the athlete should take the starting position - the deflection in the lower back, the legs on the width of the shoulders without loss of stability. When the partner will give dumbbells, you can start the exercise. Elbows at the bottom point should look strictly to the sides. Lifting dumbbells up, their vultures should touch. Exercise for complete assimilation must be done in three or four repetitions of 6-8 sets. The mistake of many novice athletes is an excessively high weight for work. If in the latter approach you help yourself with a pelvis or back, you should reduce the weight of the shells. It is best to do a press of dumbbells lying apart from the bar. The effect is almost the same, and the force will spend twice as much. Accordingly, the recovery will take additional time. As you can see, the bench press of the dumbbells is a very useful exercise.

Many athletes can not give a convex shape to their torso. In this issue will help the cultivation of dumbbells. With the help of the exercise, the relief and contours of the chest are well studied. Among athletes, "wiring" is very popular. And this is not surprising. By including the exercise in your training program, you will achieve the relief and the correct shape of the chest. The implementation of "wiring" is elementary. It will take a horizontal bench. The athlete lays down, he receives shells, palms should look at each other. In no case tear your head off the bench. This will significantly worsen the effectiveness of the exercise.

To the thorax was pumped symmetrically, it is necessary to remember its upper part. The ideal exercise in this case is an inclined press of dumbbells. Due to the large amplitude of movements, the upper muscles of the chest are strongly stretched. This causes the growth of muscle mass. Exercise should be done after the bar press. That is, first comes the basic load, and then a detailed study of a certain group of muscles. For work you need a bench with an angle of inclination of 35-45 degrees. The technique is similar to that of a dumbbell on a horizontal bench. The only difference is the work with less weight.