How to pump pectoral muscles with dumbbells at home

To pump up the pectoral muscles at home, you need dumbbells and an inclined bench for bench press. First, let's figure out which dumbbells you need to purchase.

Choosing dumbbells for pumping up the pectoral muscles

If you are a girl, you should be careful about pumping up your chest - first your chest will rise and it will look beautiful. This effect will be achieved due to the fact that the muscles will come in tone. Then they will start to grow.

And it may already be not so beautiful. Therefore, proceed depending on your goals: tighten or pump up. The weight of the dumbbells in your case will also depend on the corresponding goal.

How to pump pectoral muscles with dumbbells at home
Dumbbell row for girls and combined dumbbells for men.

For men, everything is simpler.

The more weight the dumbbell has, the better the muscles will grow. Therefore:

  • Choose a weight of 12 kg or more. Desirable 18-20 kg.
  • Choose collapsible shells. The more pancakes you can hang on a short neck, the better.

  • Pay attention to the possibility of further weight gain. For example, if the bar is long enough, you can first buy 12 kg dumbbells, and then buy pancakes as needed.
  • It is better to take rubberized pancakes.
  • Another great solution (but expensive and not quite rational for home) is to buy a dumbbell row in 1 kg increments, this will be ideal for muscles (you do not waste time assembling weights).

Remember to regularly lubricate the dumbbells to maintain threading.

The choice of an inclined bench

There are many varieties of inclined benches of different price categories. Pay attention to the ease of changing the angle. We do not recommend taking shops where you need to unscrew and twist something. It is long and not always convenient. Moreover, once such a mechanism breaks down.

It is best to buy a bench where each corner is indicated by a locking protrusion on the bearing parts. Thus, you can quickly change the angle by simply rearranging the back from one position to another.

We will need 4 bench positions. Please note that the bench can be set at angles of 15, 30, 45 degrees to train different parts of the pectoral muscles. The fourth position is horizontal.

How to pump pectoral muscles with dumbbells at home

We also pay attention to the covering material of the bench. By the way, during training, we recommend putting a towel under your head so as not to damage the skin.

We begin to pump the chest

Since you are at home, you need to pay special attention to the warm-up. You can use the rope, or purchase an ellipsoid, exercise bike, treadmill. If it's expensive, running on the spot for 3-5 minutes is fine.

This is necessary to warm up all the muscles.

Then knead the joints of the neck, shoulders and arms. After this, you can proceed to the first warm-up approach.

Remember the golden one correctly! The first approach is a warm-up. It is performed with empty dumbbell barbells.

Starting with a working weight is a big stress even for hot muscles.

Breaking down dumbbells

Set the bench in a horizontal position.

  1. Disassemble the dumbbells. Sit on the edge of the bench with your hands on your lap.
  2. Lie down so that the buttocks, back and head are located on the bench.

    Nothing should hang. The legs are slightly apart and bent at the knees by 90 or less degrees. You must lie steady. Keep your weight close to your chest.

  3. Extend your arms so that they are in a position perpendicular to the floor.

    Vultures are located parallel to each other. Hands are slightly bent at the elbows.

  4. We begin to spread our arms to the sides. We make sure that they move strictly sideways and down. Hand movement forward and backward is not allowed.

    When moving, the elbows go to the floor. Elbows cannot be turned up. Keep your arms slightly bent.

  5. Spread your arms as far as the stretch allows you. Feel your pectoral muscles stretch.

  6. Do 10 warm-up reps with an empty weight.
  7. 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 pump up the middle part of the pectoral muscles.

Breeding dumbbells at different angles

In one day, 2 distributions with different angles are allowed:

  1. Classic wiring + at an angle of 30 degrees.

  2. Classical breeding of dumbbells lying + at an angle of 45 degrees.

The higher the back is installed, 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 training includes classics and wiring at 30 degrees, and the second - already wiring at 45 degrees.

In this case, you are not involved the bottom of the chest.

Unfortunately, at home it is very difficult to pump it. But we will try to help you in this matter.

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

  1. We set the backrest angle of the bench for a bench press of 30 degrees. We sit down, take empty vultures for a warm-up approach.
  2. We lean on the back.

    Remember the natural curves of the spine in the lower back and chest during exercise, shoulders straightened.

  3. Raise slightly bent arms up perpendicular to the floor. We begin to part them strictly in the same plane. Forward and backward movements are not permitted.
  4. The elbows are looking down.

    Technically, this option differs from the classic one only in the angle of the bench. The remaining points are the same.

  5. We do 10 warm-up repetitions, set the desired weight and work according to the selected scheme.

Features of the warm-up and weight selection

The weight of the neck is usually from 1 to 2 kg, so for men should be hung as a warm-up also the easiest pancakes. Warm up weight should be 3-4 kg.

If your working weight is more than 15 kg per dumbbell, you should not take it immediately after the first warm-up. Take another approach (let there be 5 reps, not 10) with a weight of 8-10 kg. Such a "ladder" is necessary in order to prepare your muscles for working scales.

The musculoskeletal system of each person is unique. It is permissible for someone to take working weights right away, and someone will get injured after that.

We recommend that everyone warm up before the start of the exercise and before working weights.

Features of pumping the pectoral muscles

To pump the pectoral muscles means to increase their volume, and not just strength. To do this, you need to train in a certain way. Remember that at home you will not be able to achieve special results without a bar and racks to it. Only dumbbells can do up to a certain point.

Then your muscles will need more exercise than dumbbells can give. To do this, you will need to perform a bench press. If there is no barbell, we will do a dumbbell bench press (about which, in fact, this article).

With a bench press of dumbbells, you can take much more weight than with a wiring. This is very good for muscles!

In order to pump up the pectoral muscle, we will exercise 2 times a week.

It is necessary to do 1-2 warm-up approaches 10 times and 2-4 workers for 8-10 repetitions.

If you decide to work "to failure" (this is the most effective method, but does not always work with dumbbells - the wrong weights), then do 8 repetitions. The last 2 repetitions should be given with great difficulty (by the way, this is an occasion to call a partner for insurance).

The bench dumbbell press

The dumbbell bench press, like the wiring, can be done in several positions, even at home. The principal advantage of the bench press is that you can pump up the bottom of the chest.

Let's start with this exercise option.

Dumbbell bench press upside down

A bench for a bench press will not allow you to lie upside down, so you have two options:

  1. The Swedish wall and an inclined bench for the press, which it is attached.
  2. Inclined bench for the press.

Not every house has a Swedish wall, and it costs a lot. And the inclined bench for the muscles of the press will not be superfluous.

The technique of exercises for the first and second options will be one:

  1. We set the corner of the bench so that your head is 30 feet below the foot -45 degrees. The lower the head will be, the more you can pump the lower chest.
  2. We lie downside down. In this exercise, you will need a partner who will give you dumbbells.
  3. Remember, you need to start with a warm-up.

    Now we take 3-5 kg.

  4. We expose the hands with dumbbells so that the angle between them and the floor is 90 degrees (that is, the arms are perpendicular to the floor).
  5. Imagine holding a barbell and grab it a little wider than your shoulders so you can lower it to the highest possible level. That is, your hands with dumbbells are deployed as if you are holding a barbell in your hands.
  6. We begin to lower the dumbbells.

    The elbows go strictly down a trajectory perpendicular to the floor.

  7. We lower our arms as far down as possible, we feel a stretch in the pectoral muscles.
  8. On exhalation we return the hands to the starting position. Repeat 9 more times.
  9. Now we take the working weights.

    Well, if you can collect a dumbbell up to 40 kg. Then you can definitely build up your chest muscles. And behind them are the triceps of the hands.

  10. The number of repetitions for this exercise is 8-10. For pumping muscle, this is more than enough.

Bench press

Here we are helped by our favorite bench for bench press:

  1. We take an empty bar (or light weight 5-10 kg) and sit on edge of the bench.
  2. We lay down on a bench and put our hands with dumbbells perpendicular to the floor. We expand the dumbbells so that their vultures are on one straight line.
  3. We lower dumbbells on inspiration to the maximum possible state. Elbows look strictly at the floor.

  4. On exhalation, we return to the initial state. Repeat the exercise 9 times.
  5. We sit down, set the desired weight and work on the result.

Hands are located at the same width as in the “upside down” version. The bench press at an angle of 30 and 45 degrees is performed in exactly the same way.

The bench tilt angle just changes.

How to insure correctly when pressing and breeding dumbbells

When you work with light weights, insurance is not needed. But heavy - a separate conversation. There is no need for insurance for wiring. But for the bench - it’s very necessary.

Attention to the insurers:

  1. You stand next to the head of a shaking person so that you can easily reach his elbows.
  2. Watch his movements closely. If a person starts to slow down at a lower point and cannot get out of there, help him by pushing his elbows. The strength of your efforts should be such that the student can finish the exercise in maximum tension.
  3. If the dumbbells are heavy, help your partner take the second dumbbell (he takes the first one himself and takes the starting position with it).

  4. No need to do all the work for a partner. If necessary, support his elbows with a few fingers, this is ideal for his muscles.

How to pump pectoral muscles with dumbbells at home

Options for training the pectoral muscles with dumbbells

In order to maximize the pectoral muscles, you need to alternate all of these exercises. Assume that you do not have a barbell, and you train only with dumbbells. We will proceed from this.

Day 1:

  1. Bench press dumbbells: 4 to 8-10 times.
  2. Breeding of dumbbells lying: 3 to 8-10 times.
  3. Breeding dumbbells at an angle of 30 degrees: 2 sets of 8-10 times.

Day 2:

  1. Dumbbell press upside down (or again parallel to the floor, if you do not have an inclined bench for the press): 4 to 8-10 times.
  2. Dumbbell bench press at an angle of 45 degrees: 2 8-10 times.

  3. Breeding dumbbells at an angle of 45 degrees: 3 8-10 times.
  4. Breeding of dumbbells lying: 2 sets of 12 times with light weight.

And do not forget to eat right, then exercises will yield results faster! Muscle needs a lot of protein, keep that in mind.

Frequent errors

Consider common errors:

  1. Respiratory errors during exercise: raise on exhalation, and lower on inspiration.
  2. At the wiring, we bend our arms strongly.

    When we increase weight, the hand strives to bend to compensate for the weight gain. Keep track of this and bend your arms slightly.

  3. Speed ​​- do it slowly and smoothly.
  4. We do 15-20 repetitions. So do not build muscle.

Not considered a mistake


  1. Turning (supination) of hands with dumbbells during exercise. If it’s more convenient for you, do it. There is no sense from this, but there is also little harm.
  2. Complete flattening of the hands at the highest point during the press. You can knock dumbbells against each other.

    Neither harm nor good. By the way, cheering!



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