Bench press with dumbbell

The basic difference between this exercise and the normal bench press is that here we can achieve a higher contraction and more stretching than when we use the bars.

Because hands work independently, we also use more muscles to help with balance and coordination. The use of a neutral grip can be more comfortable, and we could experience a different degree of activation than with conventional grip. The use of dumbbells adds variety to chest training.

• Lie on a flat bench, holding the dumbbells close to your shoulders.
• Begin to raise the dumbbells until they touch up. Keep your elbows in a comfortable, natural position.
• Squeeze up, then lower the dumbbells slowly to the starting point, to repeat the necessary times.

Then see the "workout sample" to get a variety of chest routines. Even if you start every week with a chest workout, you do not have to worry about the exercises.

Test the routines and start if you want with the bench press or incline press. In any case, you can be sure that you are going to get a higher breast development than you had before.

Pulley crossing

This type of movement is a good way to add variety to the chest job.

Not only can you maintain a contraction in the chest during the entire exercise, but also get an exceptional stretch at the starting point and a very strong contraction in the final position.

The crossing of pulleys can help develop the inner part of the chest, where the muscle is inserted into the sternum.

• Grab with each hand a pulley handle from a high pulley.
• Standing, erect, hands at sides and palms facing down.
• Lean slightly to the front and begin pulling the minerals until the hands are just in front of the thighs.
• Squeeze the chest in the final position and slowly return to the starting point.
• Be sure to keep your palms facing each other and your elbows slightly bent throughout the exercise.