Pump up your chest: exercises with dumbbells for the pectoral muscles

Find out how to pump up your pectoral muscles with dumbbells! Everything to create really big and strong breasts: effective training, advice on nutrition and sports supplements from a professional!

There is no secret to how to pump up your chest muscles with dumbbells from all sides. A professional trainer will show you how to create great pectoral muscles - in the gym, in the kitchen and with the help of sports nutrition.

Why dumbbells? This is a universal sports equipment available to men and women in any conditions. Unfortunately, much of the equipment in modern gyms is redundant and can interfere with the requirements of a balanced exercise regimen. It’s hard to say what the reason is – the difficulty of access, the high price of equipment or the incompetent selection of simulators. As a result, the quality of exercise performance decreases.

The simulator needs to be adjusted to suit you every lesson, you need to get used to the technique of working with a barbell, and good old dumbbells will never let you down! If you know how to pump up your pectoral muscles with dumbbells, you won’t want to change your training program for a long time.

How to pump up your chest with dumbbells - basic training

Dumbbell Bench Press

4 sets of 12 reps
Body part: Chest Equipment: Dumbbells

Incline Dumbbell Press

4 sets of 12 reps
Body part: Chest Equipment: Dumbbells

Lifting hands with dumbbells while lying down

4 sets of 12 reps
Body part: Chest Equipment: Dumbbells

Pullover with dumbbell

4 sets of 12 reps
Body part: Chest Equipment: Dumbbells

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It is recommended to perform this chest training program 2 times a week, dividing the workouts by chest sections: separately for the top, separately for the middle and bottom of the pectoral muscles. The upper part of the chest muscles is more difficult to develop, so it is important to pay more attention to it and train it on a separate day. For example, you devote Monday to the top and center of the chest, and Thursday to the lower and middle parts. The training duration will be no more than 40 minutes.

Basic principles of training

First of all, you must develop a certain routine. Focus on training your pectoral muscles 2 days a week.
Don't focus on one area, add variety. Combine chest exercises with back exercises. These trainings go well together and will help you make your body more perfect.
Work with an appropriate weight. You can determine whether the dumbbell weight is right for you in this way - hold it at chest level with your arm outstretched, and if you feel comfortable, then this is your weight. For those who have just started training, I advise you to start with 5-7 kg.
Don't overexert yourself and don't rush. Try to do all your efforts while exhaling and do not forget to do the exercises smoothly and slowly. At the initial stage, do 1 set of 12-15 repetitions. Over time, you can add 1 more approach.
If you are interested in the question of whether it is possible to “make” ideal muscles with training alone, the answer is that it will be a waste of time. Add foods containing fiber and complex carbohydrates to your diet. Protein will also not be superfluous. Well, let the old song about the dangers of fatty foods and the need to live without fast food and food in bags (chips, crackers, nuts, etc.) always ring in your ears.

Exercises with dumbbells for chest muscles

You've probably noticed that most bodybuilders' attention is focused on the effective bench press. Although the bench press is one of the most common exercises in strength training, it is debatable whether it is considered the best movement for the chest. Instead of the classic bench press, it is better to use a varied load on the chest muscles, targeting different parts of it.

The dumbbell bench press additionally engages the core stabilizer muscles and loads the arms more intensely.

Dumbbell Bench Press

Make sure the dumbbells are at the sides of your chest, your shoulders and forearms are bent at right angles, and you have full control of the exercise. At the extreme point of the movement, the arms should be slightly bent at the elbows.

It is better to increase the load without cheating, since it reduces the effect of the workout. Tighten your muscles and then lower the weight half as fast as you lifted it. Pause at the bottom of the lift before quickly lifting the weight.

Additionally, it is advisable to include in the complex a variety of dumbbell presses lying on an inclined bench upside down and dumbbell presses lying on an inclined bench. These exercises will create additional impact on the upper and lower chest.

Incline Dumbbell Press

Incline dumbbell press upside down

The best additional exercise for the chest is rightfully the lying dumbbell fly, in slang “fly” or dumbbell fly. Due to the different angles of the bench, this exercise can pump up all areas of the pectoral muscles. By working even with light weights after the main series, you will quickly notice progress and new feelings of strength.

Benefits of training with dumbbells

Benefits of using dumbbells to work the pectoral muscles:

the range of movement is greater than with a barbell;
muscles are worked from different angles;
Stabilizing muscles are included in the work, which ensures their growth;
you can use shells alternately;
variety of training - dumbbells allow you to perform movements that cannot be done with a barbell, such as flyes;
exercises for the pectoral muscles with dumbbells at home are no less effective than exercising in the gym;
dumbbells are suitable for those who are afraid of the barbell or cannot psychologically tolerate it; in addition, it is much easier for girls to handle a pair of dumbbells than a barbell.

Bodymaster.ru recommends Fitness Trainers:

Reduction of hands with dumbbells while lying down (“Fly”). This exercise is also important in pumping up the chest and can be performed on both a horizontal and an inclined bench.

Dumbbell curls lying on an incline bench

Correctly performed technique allows you to simultaneously load the chest and stretch it in the negative phase of the exercise.

The arms should move in a wide arc until the pectoral muscles are fully stretched, but not below shoulder level, so as not to injure the front part of the shoulder.

As in the previous version of the movement, you can perform dumbbell flyes either lying at an angle of 30-45 degrees or upside down.

Lifting hands with dumbbells while lying down

Pullover. This exercise is also an excellent final movement for the main part of the workout due to its characteristics similar to the fly.

Pullover with dumbbell

Your arms should be bent at the elbows throughout the exercise and move in a wide arc until the pectoral muscles are fully stretched, but not below shoulder level, so as not to injure the front part of the deltoids. Return to the starting position along the same path.

Let's start pumping up the chest

Since you are working out at home, you need to pay special attention to warming up. You can use a jump rope, or purchase an elliptical, exercise bike, or treadmill. If it's expensive, running in place for 3-5 minutes will do. This is necessary to warm up all the muscles.

Then stretch the joints of your neck, shoulders and arms. After this, you can begin the first warm-up approach.

Remember golden correctly! The first approach is a warm-up. It is performed with empty dumbbell bars. Starting with a working weight is a lot of stress even for hot muscles.

Lying dumbbell flyes

Place the bench in a horizontal position.

Take the dumbbells apart. Sit on the edge of a bench with your hands and weights on your knees.
Lie down so that your buttocks, back and head are on the bench. Nothing should be hanging. The legs are slightly apart and the knees are bent 90 degrees or less. You must lie steady. Keep the weight close to your chest.
Extend your arms so that they are perpendicular to the floor. The vultures are located parallel to each other. The arms are slightly bent at the elbows.
We begin to spread our arms to the sides. We make sure that they move strictly sideways and downwards. Moving your arms forward and back is not allowed. When moving, your elbows go to the floor. You can't let your elbows turn upward. Make sure your arms are slightly bent.
Extend your arms as far as the stretch allows. Feel your pectoral muscles stretch.
Do 10 warm-up reps with empty weight.
Sit down, set the working weight and do 3 sets of 10 times slowly and correctly. Watch your movements: they should be smooth, without jerking.

This is a classic pose to tone your midsection.

Dumbbell flyes at different angles

In one day it is allowed to do 2 wiring with different angles:

Classic wiring + at an angle of 30 degrees.
Classic dumbbell flyes lying down + at an angle of 45 degrees.

The higher the backrest is set, the greater the load on the upper chest.

You need to combine these exercises, depending on how many times a week you plan to train. If twice a week, then the first workout includes the classics and a 30-degree fly, and the second includes a 45-degree fly.

In this case, your lower chest is not involved. Unfortunately, it is very difficult to pump it up at home. But we will try to help you in this matter.

The exercise technique for 30 and 45 angles will be similar, so we will describe it step by step for 30 degrees:

We set the backrest angle of the bench press to 30 degrees. We sit down and take empty bars for a warm-up approach.
We lean on the back. We remember the natural curves of the spine in the lower back and chest during the exercise, shoulders straightened.
Raise your slightly bent arms up perpendicular to the floor. We begin to move them apart strictly in one plane. Forward and backward movements are not allowed.
Elbows point down. Technically, this option differs from the classic one only in the angle of inclination of the bench. The rest of the points are the same.
We do 10 warm-up repetitions, set the desired weight and work according to the chosen scheme.

How to pump up your upper chest with dumbbells

To properly pump up your chest – and it doesn’t matter whether you use dumbbells or a barbell – you must realize that the division of the chest muscles into upper, middle and lower parts is quite arbitrary. In fact, the pectoral muscle group consists of just one muscle with two parts: the sternocostal muscle and the clavicular muscle.

The chest is a large muscle group, and it is recommended to set aside a separate day for training it. For example, you can train it first, combining it with working on small muscle groups, like biceps or triceps. The combination of chest and back training with supersets in one complex is also popular.

In addition to the basic one, we offer training to work the lower part of the pectoral muscles.

Hammer press

This type of press is used to develop the biceps and shoulder muscles.

Technique: you need 2 dumbbells of 4 kg each. Perform 2 sets of 10-15 repetitions on each arm.

Position – standing. It is necessary to give a slight deflection in the lumbar area and tense the muscles.
Hold a weight in each hand with a neutral grip. In this case, the thumb of the fist is directed upward.
Hands freely along the body.
As you inhale, raise your arm one by one, bending your elbow to chest level. The elbows are pressed to the body and do not move forward or backward when moving.
As you exhale, return your hand to its original position.

Lower pectoral muscle training

Incline Dumbbell Press

4 sets of 8-12 reps
Body part: Chest Equipment: Dumbbells

Dumbbell flyes on a negative incline bench

4 sets of 8-12 reps
Body part: Chest Equipment: Dumbbells

Pullover dumbbells on bench

4 sets of 8-12 reps
Body part: Chest Equipment: Dumbbells

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Train as hard as you can and remember to rest and recover: get at least 8 hours of sleep.

Chest program with dumbbells

DAY 1 (bottom)
DAY 2 (top and center)

DAY 1 (bottom)

DAY 2 (top and center)

Reduction of dumbbells on a bench with a negative incline

4 sets of 12 reps
Body part: Chest Equipment: Dumbbells

Pullover with dumbbell

4 sets of 12 reps
Body part: Chest Equipment: Dumbbells

Incline dumbbell press upside down

4 sets of 12 reps
Body part: Chest Equipment: Dumbbells

Dumbbell Bench Press

3 sets of 10 reps
Body part: Chest Equipment: Dumbbells

Incline Dumbbell Press with Neutral Grip

3 sets of 10 reps
Body part: Chest Equipment: Dumbbells

Lifting hands with dumbbells while lying down

3 sets of 10 reps
Body part: Chest Equipment: Dumbbells

Reduction of dumbbells on a bench with a negative incline

3 sets of 10 reps
Body part: Chest Equipment: Dumbbells

Dumbbell abductions lying down

3 sets of 10 reps
Body part: Chest Equipment: Dumbbells

Finish off your workout with a series of stretches that cover your entire body and target your shoulders and chest muscles to ensure that your chest-pumping workout produces really good results.

Tips : The exercises can be swapped from time to time and the workout can begin not with the dumbbell press, but with the hands together. Pullover can be done not only with dumbbells, but also in a block or in a simulator, if there is one in the gym.

Lifehack . For home workouts with dumbbells, we recommend purchasing a Sport Elit press and press bench, which has a straight and negative inclination angle. It is a universal exercise machine, as it can be used to train the abdominal muscles at an angle or as a horizontal surface for exercises with dumbbells.

While working out on this simulator, you can lift your legs or torso, work with your abdominal muscles, do various lifts with dumbbells, and train your long back muscles.

Raising dumbbells up in an inclined position

This exercise is the basic basis for working out the back muscles, putting stress on the arms and shoulders.

Benefits of the exercise:

maximum range of motion will lead to better muscle development;
due to the position of the hands during the exercise, excess load is removed;
there is no heavy load on the spine;
low risk of injury during execution.

Technique: rest your feet on a bench or kneel. The tilt of the body should be almost horizontal. Hold a dumbbell with your palm facing your thigh. The elbow should be turned away from the torso. Dumbbell weight – 0.5–1.0 kg. Perform 2 approaches for both sides, each with 10 lifts.

Work with hands alternately. First the left, then the right side.

Take the starting position: right leg in front, with your right hand focus on the plane.
Raise the weights up with your left hand to your waist. In the highest position, hold your hand at a right angle.
Tighten the left side of the spinal muscles, forcefully tighten the muscles of the left scapular lobe.
Return your hand to its lowered, vertical position.
During the exercise, your back should be straight and your shoulders should be straightened.
The second hand is worked in the same way.

Post-workout chest stretching exercises

It is important to regularly stretch the pectoral muscles as they often lack elasticity, causing the shoulders to shift forward. Not only does this cause poor posture, but it also causes damage to the upper spine as the back rounds.

The following 7 exercises will help you stretch quickly.

Stretch by moving your elbows back. Stand up straight, move your arms back and place your palms on your lower back. Start bringing your elbow joints towards each other.

Dynamic stretching. Stand up straight, straighten your arms in front of you and clasp your palms together. Quickly move your arms back and forth with maximum amplitude.

Stretching using a fitball. Get on all fours and place your left hand in a bent position on the fitball, with your right hand resting on the floor. Start pushing your body down, stretching your pectoral muscle. Repeat the exercise on the other side.

Or, an alternative wall technique: Press one hand against the wall at chest level, elbow slightly bent. Turn your body and chin in the opposite direction so that you feel the maximum stretch in your chest muscles.

One arm stretch. Stand in a doorway or in front of a squat rack. Place your left arm at a 90-degree angle against the door frame or counter frame. Take a small step forward and lean forward. Hold this pose for 10-30 seconds, then return your hand to its original position. Once you've finished stretching on one side, switch hands and repeat. When stretching in this position becomes too easy for you, do it with a straight arm.

Two-handed stretch. Place your hands behind your back and slowly raise them. Stretching both arms at the same time limits your range of motion. In the first month of training, do exactly this exercise. Then you can move on to one-arm stretches.

Stretching the pectoral muscles

After a good workout, the muscles need careful stretching.

Stand against a wall and lean against it with your arm bent at the elbow and raised up. Bend slightly and shift your body weight forward. Hold this position for 15-20 seconds. Change hand.
Stand with your feet shoulder-width apart. Place your hands behind your back and clasp them together. Keeping your arms straight, slowly lift them up until you feel a strong stretch in the muscles. Repeat for 30 seconds.
Stand up straight and straighten your back. Place your hands at the back of your head and slowly move them back. Stay in this position for 15-20 seconds.

Now you know how to pump your pectoral muscles with dumbbells. Give yourself enough time to practice and you will soon see impressive results.

Supplements for pumping up the pectoral muscles

Basic set
Advanced

Basic set

Advanced

MAXLER | Ultrafiltration Whey Protein ?

We take the first portion of whey protein before breakfast, the second between meals before training, and the third, double, after training.
Category: Whey Protein More about the category

1 serving each.

To meet the needs of modern athletes, we have included MAXLER® Ultrafiltration Whey Protein in our range to help maintain adequate protein levels in the body.

MAXLER | Creatine Caps 1000 ?

We take creatine after training.
Category: Creatine capsules More about the category

5-6 capsules can be taken as protein.

Creatine monohydrate MAXLER® Creatine Caps 1000 from a branded manufacturer from Germany MAXLER is a 100% natural creatine monohydrate, which is available in free natural form.

MAXLER | Vitamen?

Take the tablets throughout the day, preferably with food.
Category: Vitamin-mineral complex More about the category

3 tablets per day

The German company, known in the global sports nutrition market for many years, has released a balanced complex of vitamins and minerals in one package - Maxler USA Vitamen

Universal Nutrition | Un Proton 7?

You can take Universal Nutrition Proton 7 protein mixture at any time of the day.
Category: Multi-component protein More about the category

Mix 1-2 scoops of product in 230-470 ml of water or juice.

Universal Nutrition Proton 7 is a multi-component protein mixture designed to constantly replenish muscles with amino acids.

Universal Nutrition | Daily formula?

You only need to take the supplement once a day.
Category: Vitamin-mineral complex More about the category

One tablet immediately before meals (preferably before breakfast).

UN Daily Formula is a highly effective multivitamin and mineral complex that, in addition to the basic elements, contains a set of specially selected enzymes that promote the rapid absorption of essential nutrients.

Universal Nutrition | Calcium Zinc Magnesium ?

1-3 times a day.
Category: Minerals

1-3 tablets.

Universal Nutrition Calcium Zinc Magnesium is a complete vitamin and mineral complex for athletes experiencing significant physical activity, which results in the threat of irreversible changes in the musculoskeletal system.

Universal Nutrition | Amino 2700?

The supplement is taken twice a day, regardless of the athlete’s weight.
Category: Amino Acid Complex More about the category

4 tablets before and immediately after training.

UN Amino 2700 is a modern amino acid complex that is derived from pure whey protein, and therefore has exceptional effectiveness and comprehensive effects.

Universal Nutrition | BCAA Pro?

Combine with an amino acid complex and take before and after training.
Category: BCAA More about the category

2 tablets each.

Ultimate Nutrition | Kre-Alkalyn?

Recommended only on training days. In the morning and after training.
Category: Creatine with transport system More about the category

2 capsules each.

Creatine with the Universal Nutrition Kre-Alkalyn transport system is notable because when it is transported into muscle tissue, it does not break down into harmful byproducts such as creatinine.

Universal Nutrition | LAVA?

Take Universal Nutrition LAVA just once a day, one serving after training.
Category: Special Sports Supplements

To do this, 2.5 scoops are mixed with 250 grams of water.

UN Lava is an exceptional quality product that is designed to seriously increase the intensity of your workouts in order to quickly and effectively gain muscle mass.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.