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great

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cancellation if they ask me to

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cool

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Zalia exercise with confidence the answer is

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dumbbells you can talk about

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any powerful group with a wide variety of

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exercises and in this video I will show you 5

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awesome chest exercises that

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will help you do a powerful and

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effective workout no worse if

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you had it at your disposal the whole

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gym so let's start

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[music]

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so the first chest exercise is, in

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principle, the most effective

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chest exercise for us, judging by

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electromyography studies,

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we have a dumbbell bench press

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so that this exercise is not trivial for you, I

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’ll tell you some

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interesting nuances in - firstly, if

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we compare the incline compared to a

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regular bench press, then in this case, in

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principle, the chest is equally activated, but

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nevertheless, it is in the incline that we

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place greater emphasis on the upper part of the

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pecs, and it is we who, for the most part,

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remain naturals, the next point,

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I think many have seen in school videos

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like or without doing a bench press, let’s say

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he throws his legs up on the bench, so here’s a very

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interesting point: judging by

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the research, I found a

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study that when we put our legs on

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some hill, we don’t rest our

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feet on the floor, then in this case, according to

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electromyography our chest is not

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activated differently, accordingly, this

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is better, so I advise you to

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put many of them as they were on the bench or as I did on

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other dumbbells, the next moment we

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have several divisions in order to raise it up,

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if I place it from horizontal to 1

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division, then for me this is the position is not

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very comfortable and I don’t

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feel the upper part of the pecs very strongly, but

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if I said above, then in this case

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the position is already too high for

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me, my

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front deltoids are starting to turn on very strongly, what should I do

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personally, I put it on the first division, but at the

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same time I put these footrests here are

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the things to

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raise the bench up a little anyway, and in this case I

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select for myself the optimal angle of

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inclination in order to feel

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exactly the upper part of the pectoral

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deltoids, which in principle I advise

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you to do, not just focus

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on the divisions already specified by someone

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because each person is individual and in

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this way you can choose a

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comfortable position for yourself, and I would also like

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to say that when bench pressing dumbbells you

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should not move your elbows purely to the side,

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because the front deltoids are very much involved

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and the triceps are very much

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involved, I advise you to lower the heat

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a little elbows down but at the same time you

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shouldn’t overpay cabbage is too strong

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so as not to work cleanly

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30

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[music] the

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second exercise we will also have a

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bench press and that’s it with the smoke ones, in principle,

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what many people know, let’s finish the second

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exercise we will have a dumbbell press

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but in a negative inclination why

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negative if the first exercise

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we have is a dumbbell press in an upward incline

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where we work the upper part of the pecs

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then some also have the lower

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part and in order to better include the

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lower part of the pecs it would be better for us to

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use a non-standard Harry knew

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bench press and cute incline press

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negative that in principle

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electromyography research shows

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that with a negative press the lower part of the

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pectoral is activated much better in

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principle if you try to do the

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exercises go nuts and how wild dad

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how strong on the market you can do

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in this exercise compared to the usual

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harry steel press but in this

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exercise, I also want to recommend

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one small trick: when you lower the

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dumbbells down, you need to lower them in a

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non-standard way along such a trajectory

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and twist your hands here in order to

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turn off your shoulders. Well, personally,

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when I just do a standard

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lowering down, the dates are very clogged

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again. when they do such a

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movement, the load to pass is radically

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removed, I can

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feel the chest plan very well,

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even in the video you can see how much

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cool it doesn’t work in this exercise

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[music]

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now let’s move on to the next

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exercise, we all know about such an exercise as

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dumbbell flyes on a bench however,

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many in the gyms where there is a

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crossover, many prefer the

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crossover fly, why is

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this because when we do

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this movement with dumbbells, is there gravity

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still at the bottom point, then

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when we raise our hands up, the

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tension in the chest subsides

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because gravity acts downwards,

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we turn on the front delta and

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30 more, but not the pecs,

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respectively, we need to fix this trick,

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how to do it with dumbbells,

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everything is very simple, you just need a

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position in which you can

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stretch the pecs well and

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when you bring the arm tension with the

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chest should not subside, respectively,

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I found a way out of this rather unusual

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execution of this exercise, which

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allows you not only to constantly

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keep the chest tension, but also

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due to the fact that we do it one by one, it is

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much better to concentrate on the

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work of the chest, a very cool exercise

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that I advise you to try if you

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have only dumbbells

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[music] the

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fourth exercise we will have in the

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middle of the chest wait for you that no

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more on wait bomb in the comments

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let me first explain it’s clear

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that with any exercises on the chest

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the chest works completely, however, in

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any case, many of you have noticed if you

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when Have you ever tried to do some kind of

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exercise that is supposedly aimed at

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the middle of the pectorals, in fact, in the middle

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we feel no more

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tension, but

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why is this happening? I asked myself this

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question and spent a lot of time

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looking for various studies. To be honest, I did

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n’t find a lot of information,

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but I didn’t find a few theories. about the fact that you can

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still slightly shift the emphasis on the

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middle of the pectorals, I found, look,

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many people think that we have, of course,

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the upper part of the pectorals, the middle

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bottom, this means that we have muscle fibers

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attached from the middle to the shoulder,

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firstly under these fibers which

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they run their entire length, there are also short

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intermediate fibers that are located

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under the long muscle fibers and

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thus when we work in exercises

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that are supposedly aimed at the inside of the

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pectorals,

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then with these movements with these springs,

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these short intermediate

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fibers begin to turn on more strongly and

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thus we We can really

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shift the emphasis to the middle of the pectorals. I also

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saw theories that the muscle fibers

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are not one whole, let’s say, and the

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elastic inside is segmented into

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several parts, making up one part,

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and these segments can

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contract more strongly in some areas in this

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way, despite that yes, indeed, the

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pectoral works completely; nevertheless,

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with certain exercises, we can

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still focus on the middle part of the

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pectorals, and for such exercises with an emphasis

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on the middle part of the pectorals, we will have a

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single dumbbell press, why is there 1 type of it, as

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you know, some people do this

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exercise I use two dumbbells holding them

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together, but I still prefer

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to do it with one dumbbell, why so

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because we hold one dumbbell between our

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palms so that the dumbbell does

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n’t fall on us, but she squeezes the palms of her hands very tightly so

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that the dumbbell is held

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accordingly because that we are squeezing

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our hands and there will already be a strong

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tension in the pecs, plus

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we add a pressing movement to this

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and in this case we get just an

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awesome exercise with a very cool

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spring of our pecs which the

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middle part of the pecs really feels very well and I advise you to do

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this exercise with with a minimal

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upward tilt, not horizontally, but with a slight

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upward tilt, and in this case the

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effectiveness is really very cool

00:08:19

[music] the

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last exercise is bad for us,

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of course, some say that the pullover

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from the exercise is on the back, others say

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that it can be done on the chest,

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yes, indeed, a pullover can be done both

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on the chest and on the back there is a slightly

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different technique video about exercises

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with dumbbells on the back I will tell you how

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to do a pullover on the back today I

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will tell you how to do a pullover on the chest

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firstly you must hold one dumbbell with

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both hands when you bring the dumbbell

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to the final position as strongly as possible

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squeeze squeeze with your pectoral muscles the

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next moment, in principle, you can

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do a pullover on a horizontal bench,

00:09:08

however, here the same trick as in the

00:09:09

dumbbell fly at the very end point,

00:09:12

our gravity puts pressure on the front delts

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but not on the chest, so in principle you can

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make such a variation in a negative

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slope on a bench and in this case, at the

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end point of the movement, we still

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have a little tension in the pectoral

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muscles,

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however, a pullover can also be done in

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order to develop not only the pectoral

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muscles but also the chest, we will have a

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breathing pullover, now I will explain everything

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if you you have a sunken chest, then you most

00:09:36

likely have a poorly developed chest, in order to

00:09:38

fix this we can

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do a breathing exercise, how it

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is done, you squat about 20-25 times

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to make your breathing quicken and

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immediately without rest with a light weight

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do a breathing pullover why

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breathing because when you put your

00:09:52

arms back you draw in as much

00:09:55

air as possible your pecs you really

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feel like your chest is

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bursting because you took in a lot of

00:10:00

air

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and stretch the dumbbell as you exhale

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brought the dumbbell to the final position and

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thus again you do 20

00:10:07

squats again immediately breathing

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pullover rest 20 squats breathing

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pullover, in principle, this trick works

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on guys who have not yet fully

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formed, that is, up to 20 years old,

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you can really expand your chest with a breathing pullover

00:10:22

[music]

00:10:35

in principle, that’s all there is varnish, you

00:10:38

liked it video, don’t forget

00:10:39

to also watch my last video where

00:10:41

I talked about how to properly

00:10:42

train the abs, talked about nutrition

00:10:44

in order to get rid of the belly, in general, a

00:10:46

cool video, be

00:10:47

sure to watch it and of course

00:10:49

subscribe to the channel, like and write

00:10:51

comments to everyone while

00:10:52

you want to have a round shape in nature

00:10:54

nothing is working, most likely you

00:10:57

are doing something wrong, but it can be

00:10:59

corrected; a

00:11:00

completely individual and very

00:11:02

detailed training program with

00:11:03

scheduled nutrition; a detailed

00:11:05

periodization plan; a large one for each meal; a

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technique for fulfilling the refusal instructions

00:11:10

in the comments to the exercises; sports nutrition regimens;

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this and much more what else about

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my training programs write in more detail

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on Instagram there and lots of

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reviews

Description:

Я расскажу о 5-ти лучших упражнениях на грудь с гантелями. С этими эффективными упражнениями ты сможешь составить тренировку на грудь для набора мышечной массы ЗАКАЗАТЬ ПРОГРАММУ ТРЕНИРОВОК: ✅Информация по программе тренировок - https://mikeboreyko.online/ ✅Telegram - https://t.me/boreyko_mike ✅Мой инстаграм - https://www.facebook.com/unsupportedbrowser Сравнение активации мышц груди с упором ног и без https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0218209 Сравнение жимов с разными наклонами https://pubmed.ncbi.nlm.nih.gov/20512064/ https://www.musculi.com/content/articles/most-effective-exercises-per-muscle-group-using-electromyography https://suppversity.blogspot.com/2011/07/suppversity-emg-series-musculus.html

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