To perform the exercises, you will need two dumbbells with a mass of half a kilogram or a kilogram. The weight is limited in such a way that the dumbbells can be raised and lowered without much effort, because each movement must be repeated ten times in 1 set. Over time, increase the number of sets to 2-4. These exercises are given specifically to strengthen, not pump, muscles.
Exercise 1. Push-ups
By changing the angle of the bench press, you force different sections of the pectoral muscle to work. If you do push-ups in a position where your head is higher than the body of the body, then you are training the upper part of the muscle. If the head is level with the body during exercise, the center of the pectoral muscle. If lower – the lower part of the muscle. Accordingly, we will consider all 3 options for the exercises.
1. The head is higher than the body
Starting position: support lying on the feet, hands on chairs or on a bed or on any other base. While inhaling, bending your elbows, lower yourself down to the maximum stretch of the pectoral muscles, while exhaling, return to the starting position.
2. The head is flush with the body
Triceps, pectoral and deltoid muscles are strengthened. Starting position: support lying on hands and feet, palms slightly wider than shoulders at chest level, directed forward. If it is difficult to do in this position, then you can do push-ups from your knees. Feet are at the width of the pelvis. As you inhale, bend your elbows to a right angle, dropping down. As you exhale, return to the starting position.
3. The head is below the body
To increase the load (due to the shift in weight to the hands). Not recommended for hypertensive patients, because strong blood flow to the head can increase blood pressure. Starting position: an emphasis lying on the feet, feet on a chair, on a fitball or on any other base.
As you inhale, bending your elbows, lower yourself down, as you exhale, return to the starting position.
Exercise 2. We spread in the tilt of the arm
Initial state: sit on a fitball or bench at an angle of 45 degrees relative to the floor. The pelvis should be below the knees, bend your knees, and spread your legs wide apart. Take dumbbells in your hands and raise your arms up over your shoulders. Slowly we spread our arms to the sides and return to the starting position.
Be careful not to tilt more than 45 degrees. Because in this case, not the pectoral muscles will be trained, but the shoulder girdle. And it is very important not to spread your arms too low, otherwise there is a risk of stretching the ligaments of the shoulder joint. The weight of the dumbbells should be small, about 1-2 kg.
Exercise 3. Press of dumbbells
This exercise is designed to work out the pectoral muscles, however, due to the greater amplitude, the triceps and anterior deltoid muscles are included in the work. Starting position: lie on a horizontal bench or fitball, pressing your buttocks tightly to the surface of the bench (or pressing your back against the fitball), put your feet on the floor with your entire feet. Take dumbbells in your hands and hold them near your chest, hands turned forward, arms bent at the elbows. As you exhale, squeeze the dumbbells up, while simultaneously turning the hands towards each other. In this position, contract the chest muscles to emphasize the load on the inside of the chest muscles. As you inhale, lower your arms to the starting position.