{"id":36704,"date":"2021-01-18T17:20:22","date_gmt":"2021-01-18T17:20:22","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=36704"},"modified":"2022-04-24T00:37:37","modified_gmt":"2022-04-23T23:37:37","slug":"8-exercises-for-the-chest-with-dumbbells","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/8-exercicios-para-o-peito-com-halteres\/","title":{"rendered":"8 chest exercises, with dumbbells"},"content":{"rendered":"<p><iframe src=\"https:\/\/open.spotify.com\/embed\/episode\/1V0REvdE9uiVJnbhbAbdMr\" width=\"100%\" height=\"232\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n\n<h2><strong>Uma lista de excelentes exerc\u00edcios, s\u00f3 com halteres<\/strong><\/h2>\n<p>Nos tempos que correm, e com o fecho dos gin\u00e1sios novamente a suceder-se, foram muitos os que optaram por montar o seu pr\u00f3prio gin\u00e1sio.<\/p>\n<p>Ou minigin\u00e1sio.<\/p>\n<p>Ou talvez apenas uns halteres para ir fazendo algum treino de muscula\u00e7\u00e3o, mas sem gastar muito dinheiro.<\/p>\n<p>Os exerc\u00edcios inclu\u00eddos aqui, tal como o nome indica, necessitam do uso de halteres no m\u00ednimo, mas o ideal \u00e9 possuir tamb\u00e9m um banco, j\u00e1 que muitas das varia\u00e7\u00f5es, principalmente, precisam de um.<\/p>\n<p>Se n\u00e3o tiveres nenhum, mesmo assim h\u00e1 aqui exerc\u00edcios para ti.<\/p>\n<p>Por fim, os exerc\u00edcios \u00fanicos n\u00e3o s\u00e3o assim tantos, sendo que a muitos deles s\u00e3o apenas varia\u00e7\u00f5es.<\/p>\n<p>Mas, d\u00e3o resultados?<\/p>\n<p>Sim, e \u00e9 isso que importa.<\/p>\n<h2><strong>Chest press<\/strong><\/h2>\n<p>N\u00e3o podia faltar, era \u00f3bvio e portanto, come\u00e7amos j\u00e1 por ele.<\/p>\n<p>Este \u00e9 o exerc\u00edcio mais conhecido para trabalhar o <a href=\"https:\/\/ginasiovirtual.com\/plano-de-treino-com-halteres\/\" title=\"Dumbbell Workout Plan\">peito com halteres e \u00e9 muito pr\u00f3ximo do famoso supino plano<\/a>. O adorado exerc\u00edcio das segundas feiras.<\/p>\n<p>Utiliza este exerc\u00edcio no teu treino, j\u00e1 que \u00e9 um excelente movimento, se tiveres banco.<\/p>\n<p>Utiliza este exerc\u00edcio tamb\u00e9m se n\u00e3o tiveres banco.<\/p>\n<p>As?<\/p>\n<p>Deita-te num ch\u00e3o plano e est\u00e1vel. Assegura-te que n\u00e3o \u00e9 escorregadio. Faz o movimento como farias com um banco, apenas t\u00eam cuidado na descida, j\u00e1 que o ideal \u00e9 ficar pr\u00f3ximo do ch\u00e3o, n\u00e3o ficar l\u00e1 a descansar os bra\u00e7os entre repeti\u00e7\u00f5es.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-com-halteres-plano-ginasiovirtual.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-36714 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-com-halteres-plano-ginasiovirtual.jpg\" alt=\"chest exercises with dumbbells\" width=\"1500\" height=\"749\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-com-halteres-plano-ginasiovirtual.jpg 1500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-com-halteres-plano-ginasiovirtual-300x150.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-com-halteres-plano-ginasiovirtual-768x383.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-com-halteres-plano-ginasiovirtual-1300x649.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-com-halteres-plano-ginasiovirtual-1320x659.jpg 1320w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/p>\n<h2><strong>Varia\u00e7\u00f5es<\/strong><\/h2>\n<h2><strong>Incline Chest Press<\/strong><\/h2>\n<p>Tamb\u00e9m bastante utilizado, esta variante trabalha de forma mais acentuada a zona superior do peito. Se tens essa zona do peito atrasada em rela\u00e7\u00e3o \u00e0s outras, prioriza este exerc\u00edcio.<\/p>\n<p>Este movimento precisas mesmo de um banco para te criar o \u00e2ngulo.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-inclinado-ginasiovirtual.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-36707\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-inclinado-ginasiovirtual.jpg\" alt=\"virtual gym incline chest press\" width=\"1500\" height=\"895\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-inclinado-ginasiovirtual.jpg 1500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-inclinado-ginasiovirtual-300x179.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-inclinado-ginasiovirtual-768x458.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-inclinado-ginasiovirtual-1300x776.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-inclinado-ginasiovirtual-1320x788.jpg 1320w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/p>\n<h2><strong>Decline chest press<\/strong><\/h2>\n<p>Dif\u00edcil de adivinhar, n\u00e3o \u00e9?<\/p>\n<p>O press declinado \u00e9 mais um dos exerc\u00edcios para o peito que precisas de um banco, e \u00e9 semelhante aos anteriores, mudando apenas o \u00e2ngulo de execu\u00e7\u00e3o e zona de foco.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-declinado-ginasiovirtual.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-36709 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-declinado-ginasiovirtual.jpg\" alt=\"chest exercises\" width=\"1500\" height=\"862\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-declinado-ginasiovirtual.jpg 1500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-declinado-ginasiovirtual-300x172.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-declinado-ginasiovirtual-768x441.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-declinado-ginasiovirtual-1300x747.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-peito-declinado-ginasiovirtual-1320x759.jpg 1320w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/p>\n<h2><strong>Press de peito com um bra\u00e7o<\/strong><\/h2>\n<p>Para variar um pouco os press&#8217;s de peito, podes experimentar esta variante em que trabalhas apenas um dos lados de cada vez, e portanto, tens de dar maior foco ao lado trabalhado.<\/p>\n<p>Experimenta. Se gostares, mant\u00eam. Se n\u00e3o gostares, muda.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/OneArmFlatDumbbellChestPress-1.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-36718\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/OneArmFlatDumbbellChestPress-1.png\" alt=\"one-arm chest press\" width=\"480\" height=\"280\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/OneArmFlatDumbbellChestPress-1.png 480w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/OneArmFlatDumbbellChestPress-1-300x175.png 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/a><\/p>\n<h2><strong>Openings<\/strong><\/h2>\n<p>Outro exerc\u00edcio que podes incluir no teu treino com halteres s\u00e3o as aberturas.<\/p>\n<p>It requires less weight than the chest press, so if you&#039;re limited in that regard, the splits help.<\/p>\n<p>Depois, tens banco para o fazer? \u00d3ptimo.<\/p>\n<p>N\u00e3o tens banco? N\u00e3o h\u00e1 problema.<\/p>\n<p>Tal como o press de peito plano, podes fazer este exerc\u00edcio no ch\u00e3o, tendo os mesmos cuidados descritos acima.<\/p>\n<p>Nunca \u00e9 demais refor\u00e7ar, t\u00eam cuidado na execu\u00e7\u00e3o do exerc\u00edcio, j\u00e1 que n\u00e3o \u00e9 suposto nem os bra\u00e7os, nem os halteres, tocarem no ch\u00e3o.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/aberturas-planas-ginasiovirtual.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-36711\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/aberturas-planas-ginasiovirtual.jpg\" alt=\"ginasiovirtual flat openings\" width=\"1500\" height=\"763\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/aberturas-planas-ginasiovirtual.jpg 1500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/aberturas-planas-ginasiovirtual-300x153.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/aberturas-planas-ginasiovirtual-768x391.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/aberturas-planas-ginasiovirtual-1300x661.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/aberturas-planas-ginasiovirtual-1320x671.jpg 1320w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/p>\n<h2><strong>Varia\u00e7\u00f5es<\/strong><\/h2>\n<h2><strong>Slanted openings<\/strong><\/h2>\n<p>Seguindo a mesma linha do press, podes mudar o \u00e2ngulo do exerc\u00edcio e faz\u00ea-lo com inclina\u00e7\u00e3o, dando maior foco \u00e0 zona superior do peito.<\/p>\n<p>Here you really need the bank to be able to make this move.<\/p>\n<p>Este exerc\u00edcio como seria de esperar, d\u00e1 maior foco \u00e0 zona superior do peito, e \u00e9 \u00fatil caso essa zona esteja para tr\u00e1s em compara\u00e7\u00e3o ao resto.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/aberturas-inclinadas-ginasiovirtual.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-36712\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/aberturas-inclinadas-ginasiovirtual.jpg\" alt=\"ginasiovirtual inclined openings\" width=\"1500\" height=\"746\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/aberturas-inclinadas-ginasiovirtual.jpg 1500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/aberturas-inclinadas-ginasiovirtual-300x149.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/aberturas-inclinadas-ginasiovirtual-768x382.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/aberturas-inclinadas-ginasiovirtual-1300x647.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/aberturas-inclinadas-ginasiovirtual-1320x656.jpg 1320w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/p>\n<h2><strong>Declined Openings<\/strong><\/h2>\n<p>Tal como a varia\u00e7\u00e3o inclinada, sem banco n\u00e3o h\u00e1 exerc\u00edcio.<\/p>\n<p>Aqui desces a inclina\u00e7\u00e3o do banco para ficares em posi\u00e7\u00e3o declinada.<\/p>\n<p>Desta forma, trabalhas o peito todo, mas com maior foco na zona inferior em compara\u00e7\u00e3o com as outras varia\u00e7\u00f5es.<\/p>\n<p>If you have a bank, try it.<\/p>\n<h2><strong>Aberturas s\u00f3 com um bra\u00e7o<\/strong><\/h2>\n<p>Para variar um pouco o teu treino podes experimentar esta varia\u00e7\u00e3o.<\/p>\n<p>Se feito na forma plana, podes utiliz\u00e1-lo sem banco, no ch\u00e3o, tal como farias no caso das aberturas normais, mas com o outro bra\u00e7o a dar apoio e estabilidade ao movimento.<\/p>\n<p>Podes tamb\u00e9m fazer na forma inclinada de declinada.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-no-chao-peito-ginasiovirtual.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36720 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-no-chao-peito-ginasiovirtual.jpg\" alt=\"press on the floor chest gymvirtual\" width=\"1500\" height=\"839\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-no-chao-peito-ginasiovirtual.jpg 1500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-no-chao-peito-ginasiovirtual-300x168.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-no-chao-peito-ginasiovirtual-768x430.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-no-chao-peito-ginasiovirtual-1300x727.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/press-no-chao-peito-ginasiovirtual-1320x738.jpg 1320w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/p>\n<p>Uma imagem exemplo do tipo de trabalho que podes fazer no ch\u00e3o, sem bancos, apenas halteres e pesos.<\/p>\n<p>O ideal ser\u00e1 sempre ter o banco, que como podes ver, permite-te diversas varia\u00e7\u00f5es que n\u00e3o s\u00e3o poss\u00edveis sem ele. Mas se o or\u00e7amento est\u00e1 curto, consegues bons treinos usando apenas halteres.<\/p>\n<h2><strong>Extra<\/strong><\/h2>\n<p>Podes ainda incluir exerc\u00edcios de flex\u00f5es, em que tamb\u00e9m existem diversas variedades, mas nada como um bom treino com halteres.<a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/flexoes-diamond.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-36721 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/flexoes-diamond.jpg\" alt=\"dumbbell exercises for chest\" width=\"1000\" height=\"329\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/flexoes-diamond.jpg 1000w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/flexoes-diamond-300x99.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2021\/01\/flexoes-diamond-768x253.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<p>Este \u00e9 o exemplo de um exerc\u00edcio de flex\u00f5es, um pouco diferente do habitual.<\/p>\n<p>No entanto, se f\u00f4ssemos colocar as diversas variedades de flex\u00f5es, ter\u00edamos que criar um novo artigo, j\u00e1 que s\u00e3o imensas. (Talvez aconte\u00e7a)<\/p>\n<h2><strong>Conclusion<\/strong><\/h2>\n<p>Como v\u00eas, apesar dos exerc\u00edcios serem poucos, as varia\u00e7\u00f5es proporcionam variedade ao treino, e permitem um treino completo apenas com a utiliza\u00e7\u00e3o de halteres e, de prefer\u00eancia, tamb\u00e9m um banco.<\/p>\n<p>Com este equipamento consegues facilmente emular um treino ao n\u00edvel do que farias no gin\u00e1sio, apenas com menos variedade.<\/p>\n<p>A n\u00edvel de resultados, desde que tenhas pesos suficientes para progredir, tamb\u00e9m consegues atingir o mesmo n\u00edvel do que conseguirias num gin\u00e1sio.<\/p>\n<p>Ou seja, gin\u00e1sio aberto ou fechado, desde que tenhas este equipamento, os resultados v\u00e3o continuar a aparecer.<\/p>\n<p>H\u00e1 algum exerc\u00edcio que ficou de fora mas que na tua opini\u00e3o, devia ter sido inclu\u00eddo?<\/p>\n<p>Usa a zona de coment\u00e1rios em baixo e diz-nos qual \u00e9!<\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff Uma lista de excelentes exerc\u00edcios, s\u00f3 com halteres Nos tempos que correm, e com o fecho dos gin\u00e1sios novamente a suceder-se, foram muitos os [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":39398,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Exerc\u00edcios de Peito com Halteres: Melhore o Seu Treino","_seopress_titles_desc":"Descobre exerc\u00edcios de peito, como press e aberturas, para treinares eficazmente em casa com halteres, mesmo sem um 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