What Would Happen if You Ate Three Eggs a Day?

Any comprehensive strength training regimen should incorporate a pec exercise. The massive pectoralis major and a lesser muscle beneath it called the pectoralis minor make up the pecs, also referred to as the chest muscles. Both of those muscles are worked out with dumbbells in this exercise routine, which concentrates on the front of your upper body.

However, there's still more! This pec workout targets your core as well as your deltoids (shoulders), triceps (the big muscle on the back of your upper arm), and other supporting muscles in addition to your chest muscles.

Building functional strength is one of this dumbbell pec workout's three main advantages.

Sivan Fagan, owner of Strong With Sivan in Baltimore and an ACE-certified personal trainer, tells SELF that developing strength in the "pushing" muscles of the chest, shoulders, and triceps will help you execute daily tasks like moving an object back on a high shelf. Because it increases the strength required to stabilize your shoulder joints and shoulder blades, it will also assist you in lowering your chance of injury.

identifies and corrects muscular imbalances

Another noteworthy aspect of Fagan's pec exercise? It makes extensive use of single-arm dumbbell movements, which ensure that all sides of your body are worked equally. That's crucial because, according to Fagan, it helps to correct the common muscle imbalances most of us have.

"Your body merely wants to move the dumbbells from point A to point B when you press both at once. Your stronger side may move it through its entire range of motion, but your weaker side may move it quickly, the expert advises. When you isolate your sides, you can suddenly realize, "Hold on, I can't do it on this side," which makes it much easier for you to discover it on your own.

Engage your core

A fortunate benefit of single-arm work is that it truly tests your core stability, which transforms these upper-body workouts into ab exercises as well. According to Fagan, in order to prevent your body from turning in the opposite direction as you push each dumbbell, your core muscles must contract.

In the exercise, "you're combining the 'push' muscles with core stability and core strength," she explains.

The Exercise

The hardest complex motions, the shoulder press and chest press, are performed in a superset as the first exercise in the dumbbell pec workout. Don't be scared to challenge yourself with greater weight because you'll keep the rep range smaller here than you will throughout the rest of the session (as long as you maintain proper form).

You'll end with a triset after that. With a close-grip chest press, you'll target your triceps and chest. Next, you'll go into shoulder taps, which isolate the back of your arms' pressing muscles while you hold yourself up in a high plank. Finally, you'll finish with an overhead triceps extension.

Are you prepared to begin? What you need for a great at-home dumbbell pec workout is listed below.

Two sets of dumbbells, one heavier and one lighter, are required. For the first superset, you can push yourself with higher weight. With the triset, you'll move more lightly. If you don't have dumbbells, you can utilize household items like soup cans, cat litter boxes, water bottles, and laundry detergent bottles.

Exercises

Superset:

chest squeeze (alternating arms)

Bench press (alternating arms)

Triset:

Hands-only chest press

Plank tap Triceps extension in the air

Directions

Perform 8–12 repetitions of each exercise for each arm in the superset. Without taking a break in between the exercises, try to finish the superset. Finish 3 to 4 rounds.

Perform 12 to 15 chest presses, triceps extensions, and as many plank shoulder taps as you can do while maintaining proper form for the triset. Without taking a break in between the exercises, try to finish the triset. Finish 3 to 4 rounds.

Fagan advises performing all of your reps on each side rather than alternating if you observe a significant difference in your strength on one side compared to the other. Start with as many repetitions as you can on your weaker side. Do the same number on your stronger side after that. Your stronger side will still have more petrol in the tank, but that will help balance out your strength differences.

1 chest squeeze (Alternating Arms)

* Lay face-up on the floor with your feet flat and your knees bent. With your hands towards your knees and your elbows on the floor bent at roughly 90 degrees, hold a dumbbell in each hand. The weights should be in the air. This is where everything begin.

* With your elbow fully extended and your palm facing your leg, press the dumbbell in your right hand up toward the sky. Let's pause for a moment.

* Bend your elbow gradually and bring it back to the ground. One rep equals this. Repeat with your left hand, then keep switching.

* Perform 8–12 repetitions on each side.

Shoulder Presses 2 (Alternating Arms)

* Place your feet about hip-width apart as you stand. With your hands facing one other and your elbows bent, hold a dumbbell in each hand and place them at shoulder height. This is where everything begin.

* Lift one dumbbell overhead while fully straightening your elbow. To prevent arching your lower back as you elevate your arm, maintain your core tight and your hips tucked in.

* To bring the weight back to the beginning position, slowly bend your elbow. One rep equals this. On the opposite side, repeat.

* Perform 8–12 repetitions on each side.

Close-Grip Chest Presses Three

* Lay face-up on the floor with your feet flat and your knees bent. With your palms facing each other and your elbows touching the ground while bent, hold a weight in each hand. Your forearms should be in the air, and the dumbbells should be held in your other hands. This is where everything begin.

* Straightening your elbows completely and keeping your hands facing inward, press the weights up toward the sky. Let's pause for a moment.

* Return your elbows to the floor by bending them slowly. One rep equals this.

* Do 12 to 15 repetitions.

Tap 4 Plank

* Start out in a high plank posture, keeping your core and glutes tight and your palms flat on the floor with your hands shoulder-width apart, shoulders stacked over your wrists, and legs extended behind you.

* To keep your hips as steady as possible, engage your core and glutes while you tap your right hand on your left shoulder. Avoid wagging your hips.

* Use your left hand to touch your right shoulder in the same manner.

* Continually switch sides. As many repetitions as you can manage while still maintaining perfect form.

5 Triceps Extensions Overhead

* Place your feet about hip-width apart as you stand. With your elbows bent and pointing up toward the ceiling, hold a dumbbell in each hand behind your neck. Pull your elbows as near to your head as you can while pressing the weights together until they are touching. This is where everything begin.

* Straighten your elbows and raise the weights directly above your head without moving your upper arms. Keep your arms as close to your head as you can while keeping your shoulders down and your core taut.

* After a little pause, gradually bring the weights back behind your head. One rep equals this.

* Do 12 to 15 repetitions.

An exercise that isolates the triceps is the overhead triceps extension.