How to use dumbbells to train chest muscles

Dumbbells are a kind of fitness equipment that can help people to exercise. Many people want to use dumbbells to train their chest muscles, but they don't know how to use dumbbells to train their chest muscles effectively. Generally speaking, dumbbells have an auxiliary effect on the training of chest muscles, and using professional dumbbells in the gym is more effective.

1. Silent Bell Chest Press Lying on Your Back

Lie on a fitness bench, hold a dumbbell in each hand, place your feet on the ground, and push the dumbbells upward until your arms are completely above your shoulders and perpendicular to your shoulders, with your palms facing up. Gradually lower the dumbbells from both sides with your head until your elbows are slightly lower than your shoulders. The shoulder blades rotate backward and downward, and the shoulder blades are in a retracted state, and then the chest muscles are used again. This exercise mainly exercises the entire pectoralis major muscle.

2. Supine Incline Silent Bell Chest Press

Adjust the stool to about 30 degrees from the ground, lie on your back on the stool, hold the dumbbells in both hands, and keep the two dumbbells close together to maintain balance.

1) Turn your wrist, bend your elbow, open your shoulders, and slowly put the dumbbell down to fully stretch your chest muscles. 2) Use your chest to lift the dumbbell until your arms are straight, and squeeze inwards until the dumbbells touch each other. One up and one down counts as one time.

This exercise mainly works the upper edge of the pectoralis major.

3. Lying bird: mainly exercises the middle groove of the chest

Action: Lie on your back on a bench, hold dumbbells in both hands with your palms facing each other, stretch your arms naturally above your chest, bend your elbows slightly and lower the dumbbells to the sides in an arc to the lowest point, fully stretch your chest muscles, and contract your chest muscles to lift your arms up in an arc to return to the original position.

4. Supine straight-arm pull-up : The best exercise to expand the chest cavity and train the pectoralis major and serratus anterior muscles.

Action: Lie on a horizontal bench with your shoulders raised and your feet on the ground. Hold one end of the dumbbell tightly above your chest with both hands. Use your shoulder as the axis to slowly lower (descend) the dumbbell behind your head (feel your pectoral muscles and thorax stretch). When you reach the limit, pull the dumbbell back to its original position.