The term pectorals is used to refer to both of the muscles in your chest, which include your pectoralis major and pectoralis minor. You can build both strength and size in your pectoral muscles by training with dumbbells at an appropriate frequency and volume. Most chest dumbbell exercises require you to hold the weighted implements over your head, so it’s recommended to recruit a spotter as you perform the exercises to reduce the risk of injury.
Pectorals
According to ExRx.net, your pectoralis major originates at your sternum and the second through sixth ribs, then fans out across your chest and inserts at the top of your humerus bone near your shoulder. It primarily performs shoulder adduction and extension. Your pectoralis minor is a significantly smaller muscle. It inserts at your third through fifth ribs and then inserts at the top front area of your scapula. It controls movement at the scapula when you move your shoulder joint, performing scapular abduction, downward rotation and depression.
Pectoral Exercises
Effective dumbbell exercises for your pectorals include chest press, incline chest press, chest flys and pullover. To perform the chest press, lie on your back on a bench with a dumbbell in each hand. Position the dumbbells so that they’re in line with your chest with your palms facing forward, toward your feet. Push the dumbbells up toward the ceiling by extending your elbows fully. Incline chest press, which recruits more of the upper pectoralis major, utilizes the same technique but is done on a 45- to 60-degree incline bench. Chest flys are also completed while lying on a flat bench. With a dumbbell in each hand, extend your arms out to the side so that they’re near parallel with the floor with only a slight bend in your elbows. Bring your arms together so that they meet over the mid-line of your body. For pullover, lie on a bench and hold a single dumbbell with both hands. Hold the dumbbell out in front of you with extended arms. With a small bend in your elbows, lower the dumbbell back behind your head.
Dumbbells
Dumbbells offer a variety of training benefits. While a barbell allows your dominant upper limb to produce most of the force, when using dumbbells, both limbs must undergo the same level of intensity. There’s also an extra element of instability that you must overcome when using dumbbells. As a result, your surrounding stabilizing muscles must contract to assist with coordination. Choose an appropriate-weight dumbbell for each exercise. Your pectorals should become fatigued within the assigned number of repetitions. For example, if your goal is to complete six to 12 repetitions, you should be able to complete more than six, but have difficult performing more than 12. Make necessary adjustments as you improve your strength.
Training Volume
Complete your pectoral workout two days per week with 72 hours of rest between training sessions, which is the rest time recommended by National Strength and Conditioning Association’s Keith E. Cinea. The number of sets and repetitions you should complete depends on your fitness goals. According to strength and conditioning specialist Dr. Helen M. Brinkley, those who are interested in developing strength should perform two to six sets of six or fewer repetitions each. Those looking to build size in their pectorals should perform three to six sets of six to 12 repetitions each.
Member Comments