Exercises with dumbbells on the chest for girls in the gym, at home

Content

Exercises aimed at working out the muscles of the chest can be performed by girls both at home and in the gym. Such training will require dumbbells, the working weight of which should be determined by a qualified fitness trainer.

If it is not possible to use the specified sports equipment in training, athletes can replace it with improvised weights (for example, a bottle filled with water).

Essence and basic principles

Exercises with dumbbells on the chest will be most effective only if the girl understands the essence and basic principles of drawing up a scheme of narrowly focused activities.

Qualified fitness trainers recommend taking into account the need for:

uniform workout of all muscles of the upper body (despite the fact that during sports, regardless of the specific focus of training, almost all muscles of the body are involved, it is important to select exercises so that with their help it is possible to periodically shift the main load. This will help to achieve the greatest relief and tone of the pectoral muscles);
combine exercises aimed at increasing the relief of the pectoral muscles with loads designed to increase the strength and endurance of this muscle group (on different days of training, it is recommended to perform a different number of repetitions with parallel variation of the working weight of sports equipment);
at least once a month, change the training scheme (classes according to the same algorithm for a long time lead to stagnation of muscle development, stagnation of lymph and blood flow, as well as a slowdown in metabolic processes);
perform exercises with dumbbells at full amplitude (amplitude movements not only minimize the risk of injury to the athlete, but also stretch the pectoral muscles, preventing stagnation of lactic acid, which provokes pain in the post-workout period);
give enough time to fully recover the muscles after working them out (regardless of the specific goal that is planned to be achieved during exercise, muscle fibers in the chest area recover for a long time. To avoid getting the opposite effect (loss of muscle mass), train the pectoral muscles more often per week is not recommended).

For girls, the essence of doing exercises with dumbbells is not an increase in the volume of the pectoral muscles, but the maintenance of tone and a visual transformation of the décolleté area (when the pectoral muscles are tightened, the breast looks more voluminous and attractive).

Indications for the beginning of use

In addition to improving overall physical fitness, chest exercises will help the athlete:

improve your posture (The correct position of the shoulder blades can only be taken if there is sufficient elasticity and firmness of the pectoral muscles. When they are weakened, the width of the chest contracts, and the shoulder blades begin to bulge. This position of the back not only looks not aesthetically pleasing, but can also adversely affect the general state of human health.When the back is in a hunched position, air circulation in the body becomes difficult, the amplitude of movement of the diaphragm during inhalation and exhalation decreases, which prevents the supply of sufficient oxygen to the cells. Lack of oxygen provokes headaches, weakening of the immune system and exacerbation of chronic diseases);
transform the neckline (Tightened chest muscles support the mammary glands in an elevated position, visually adjusting their shape and making them more attractive. Flabby muscles contribute to sagging breasts, which worsens the overall appearance of a particular athlete's décolleté);
increase in strength and endurance indicators (Sufficient strength and endurance of the pectoral muscles is necessary for every person in everyday life: carry heavy bags, push a massive iron door, etc. When pumped, the pectoral muscles will simplify routine actions, thereby minimizing the risk of excessive fatigue in the athlete during the day);
positively affect other large muscle groups (The vast majority of dumbbell exercises aimed at working out the pectoral muscles involve the muscles of the back and shoulder girdle. Thus, during the workout, the purpose of which is to tone the pectoral muscles, the athlete will be able to transform the appearance of the entire upper part of her body).

Exercises with dumbbells on the chest for girls in the gym, at home — Exercise with dumbbells on the chest has a positive effect on the appearance of the whole body.

Despite the proven effectiveness of chest exercises, a visible result with their help can be achieved only with regular physical activity, providing for the observance of generally accepted techniques.

Contraindications for use

Exercises with dumbbells on the chest, like any type of physical activity, has a number of absolute and relative contraindications.

Doctors and qualified fitness instructors recommend refraining from upper body training for girls who have:

benign or malignant neoplasms, regardless of the area of their localization (physical activity provides blood flow to the muscles, which significantly speeds up metabolic processes. As a result of an increase in the speed of lymph and blood flow, the tumor will be “fed”, which will inevitably lead to a rapid increase in its size);
diseases of the cardiovascular system (including the presence of various types of metal implants);
bronchial asthma or other pathologies of the respiratory system;
displacement of the vertebrae, the presence of protrusions or intervertebral hernias;
umbilical or inguinal hernia (an incorrectly selected load can provoke acute pain in the hernia, which can only be eliminated with medication or surgery);
hypertension of 2 and 3 degrees (strength training provokes an acceleration of blood flow, as a result of which blood pressure naturally rises. In the case of a diagnosed disease, such a jump can be dangerous not only for health, but also for human life).

Relative contraindications, providing for an individual selection of working weight and drawing up a lightweight training scheme, include:

pregnancy (in the absence of pathologies or threats, the expectant mother is allowed to do exercises with dumbbells on the chest);
the rehabilitation period after the surgery (at least 6 months);
recovery period after injury in the upper body (at least 2 weeks);
3 days before and during menstruation (excessive physical activity can provoke uterine bleeding, which can only be stopped with the help of medical intervention).

Helpful hints

In order for upper body exercises to be as effective as possible, qualified fitness trainers recommend that athletes adhere to the basic recommendations related to the organization of the training process.

Such as:

if a girl plans to strengthen the pectoral muscles at home, for training she should purchase several types of dumbbells of various weights (as an alternative, it is permissible to use prefabricated weights, on which the athlete can set the working weight on her own using metal pancakes);
the working weight at the beginning of the training process should be minimal (the pectoral muscles should be loaded gradually, giving it the opportunity to get used to the set pace of training. Otherwise, during the first training, there is a high probability of injury or stretching due to an inappropriate level of preparedness of the body);
it is recommended to increase the working weight after the first 2 weeks of regular exercise (in order to avoid a decrease in muscle volume, the weight of the weights should be increased gradually, no faster than 1 kg per week);
the optimal duration of training is considered to be 45 - 60 minutes (provided that the complex is performed at least 2-3 times a week);
before and after training, it is important to warm up and cool down, respectively (warm up will prepare the muscles for the upcoming load, reducing the risk of injury to the athlete, and the cool down will stretch the worked out muscles, minimizing pain in the post-training period);
the maximum number of repetitions within one approach should not exceed 20-25 times (the exact number should be determined by a fitness trainer who has an idea of the athlete's physical fitness, her contraindications, as well as her preferences related to the pace and intensity of the exercises practiced).

For girls, one of the most effective ways to work out the chest muscles is to do exercises with dumbbells as part of a group exercise.

Collective fitness not only encourages girls to follow the general rhythm of the workout conducted for them, but also serves as an additional motivation. Looking at her “colleagues”, an athlete on a subconscious level will strive to achieve even greater results, which will lead to a rapid increase in the effectiveness of the training.

Experts recommend that beginners planning to transform the upper part of their own body to engage in a personal program with a qualified instructor (training can be organized both at home or on the street, and in the gym).

Under the supervision of a specialist, you can better focus on your own feelings during the lesson, forgetting about strict adherence to technique and adjusting the working weight (the latter two aspects are within the competence of a personal fitness instructor). Using a variety of sports equipment, the athlete will be able to evenly pump the pectoral muscles.

In addition, training in a specially equipped gym serves as an additional motivation for a girl who daily observes a large number of people next to her, passionate about transforming her own body. Despite the developed training scheme, when performing exercises with dumbbells on the chest, it is important to focus on the current state of health.

If you experience dizziness, nausea or general malaise, you must immediately end the training and as soon as possible undergo an examination by a doctor to identify pathological processes in the body.

Main complex

Exercises with dumbbells on the chest will give visible results faster if they are performed in accordance with the generally accepted technique:

Effective chest exercise	Generally accepted execution algorithm
Horizontal press of weights	Lie on a horizontal support. Press the lower back, rest your feet on the floor. Place your hands with dumbbells at the chest.The upper arm up to the elbow should form a horizontal line with the shoulder. In parallel with the exhalation of the air accumulated in the lungs, straighten your arms, "squeezing" the sports equipment. Stay in this position for 2-3 counts. Slowly inhaling air into the lungs, bend the upper limbs again, returning them to their original position. The above exercise can be performed not only on a horizontal bench, but also on an inclined support surface.
Negative dumbbell press	Take a starting position, sitting on an incline bench with your head down. Fix the legs in the support rollers, leave the lower back in a natural position. Press the dumbbells to the body in the chest area. Straighten your arms without moving the rest of your body. Stop for 3 sec. Bend your arms as slowly as possible, overcoming the muscle resistance generated under the weight of sports equipment. The basic rule during this exercise is to avoid holding your breath for a long time. When the girl is upside down, this can provoke a deficiency of oxygen supplied to the body.
Press "Hammer"	Position yourself horizontally. Take one dumbbell with both hands. Place the brushes so that the thumbs are on top, and the rest of the fingers "look" at each other. In parallel with exhalation, stretch the upper limbs without expanding the hands. At a slow pace, return the hands to their original position, accompanying this movement with a deep breath through the nose.
Breeding dumbbells to the sides	The exercise can be performed while lying on a horizontal bench or on an inclined support: Lie with your back on the bench. Take dumbbells in your hands, bend and slightly raise the upper limbs. Expand the brushes towards each other. While inhaling, slowly spread your arms to the sides. Stay in this position for several accounts. Feel the stretch of the pectoral muscles. Having brought the muscle tension of the chest muscles to the limit, exhale and return to the starting position.

Fixing the result

Exercises with dumbbells on the chest, provided they are performed regularly, will give the athlete the first result in the shortest possible time. Despite this, in the absence of proper measures taken to maintain the achieved muscle condition, a return to the initial parameters will occur after 2-3 weeks.

To avoid regression, there are several ways to consolidate the result:

2-3 times a week, perform a set of simple exercises with weights (it is permissible to use improvised shells), aimed at a comprehensive study of the whole body (you can train at home or in the gym);
observe the drinking regime not only during training, but also in everyday life (the formula for calculating the optimal volume of liquid: 30 ml of liquid * 1 kg of the athlete's actual weight. Tea, coffee, carbonated water and other drinks are not taken into account. Only clean consumed by a girl should be counted drinking water);
on days free from strength training, do stretching for 20-30 minutes (a set of exercises aimed at stretching the muscle corset);
adhere to the principles of proper nutrition (minimize the consumption of flour, salty, spicy, fried, smoked, sweet. In your diet, focus on protein foods, slow carbohydrates and fiber);
keep a diary of measurements (indicators of key parameters must be recorded at least 1 time in 2-3 weeks. It is advisable to take measurements at the same time after waking up in the morning on an empty stomach);
devote a proper amount of time to night sleep and rest during the day (the athlete needs to sleep at least 8 hours at night, and during the working day to devote at least 10 minutes every 3 hours to spend in a relaxed state in a calm environment);
every 3-4 months.undergo a course of massage (at least 7-10 procedures) (a professional effect on the body will not only keep the muscles in good shape, but will also prevent lymph congestion in key areas of the body, in particular in the thoracic region, shoulders and collarbones).

Opinions and reviews

Exercises involving the use of dumbbells to work out the muscles of the chest, a particular athlete should include in her complex of exercises only after studying the opinions of qualified fitness instructors and people who have achieved results in transforming their own bodies.

When to expect the effect

How quickly an athlete will be able to achieve results in giving relief to the pectoral muscles depends on a number of external factors:

the initial parameters of the athlete (overweight people will notice a visible result after 2 weeks of regular training, since as a result of the first exercises, their body will get rid of the accumulated fluid, thus creating relief for the muscle groups being worked out);
regularity of classes;
the correctness of the exercises with dumbbells;
the correctness of drawing up a lesson scheme;
adherence to the principles of proper nutrition (a balanced diet will minimize the risk of muscle burnout, supporting the process of muscle growth).

In the vast majority of cases, girls manage to pump their pectoral muscles with the help of dumbbells in 6-9 weeks of regular exercise. Exercises with dumbbells on the chest, allowing a girl to strengthen and tighten the muscles in this area, should be performed in strict accordance with the generally accepted algorithm.

Compliance with the rules will help to avoid injuries to the athlete, as well as increase the effectiveness of the training. If you experience discomfort during a lesson, work out the muscles should be completed, after which, as soon as possible, consult a doctor and, if necessary, undergo an additional examination of the state of your body.

Video about exercises with dumbbells on the chest

How to do exercises with dumbbells on the chest at home: