How to train chest muscles with dumbbells? How to train chest muscles with dumbbells

Many men want to have strong and broad chest muscles, because beautiful chest muscles can increase their masculine charm and make them look more sexy and secure. Among the many equipment for training chest muscles, dumbbells are more popular because they are easier to operate, relatively small in size, and easier to store. However, when using dumbbells to train chest muscles, you must also pay attention to doing the appropriate movements.

1: Dumbbell exercises require more balance and coordination than barbell exercises to control the weight, and the range of motion is larger, so the muscles can be fully stretched and a broad chest can be developed. There are two common training movements: flat dumbbell lying press and flat dumbbell flying bird.

2: The former is to lie flat on the training bench, holding a dumbbell in each hand. Straighten your arms, raise the dumbbells, palms facing each other, slowly lower the dumbbells until your upper arms are parallel to the ground, then push the dumbbells back to the starting position, and repeat. The so-called dumbbell flying bird is to lie flat on the training bench, hold a dumbbell in each hand, palms facing each other, open your arms, and slowly lower the dumbbells along the arc track to the sides of the body until your upper arms are parallel to the ground, and then return the same way.

1: Flat push-up: Mainly train the thickness of the pectoralis major and the chest groove. Action: Lie on the bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a while, and then slowly return to the original position. Tips: Push up and down in an arc, so that the pectoralis major can be fully contracted and thoroughly stretched.

2: Incline Press: Mainly trains the upper chest muscles. Movement: The movement is the same as the lying press, the difference is that the bench is adjusted to an angle of 30 to 40 degrees, and you lie on it diagonally.

3: Lying Flying Bird: Mainly trains the middle groove of the chest. Action: Lie on your back on a bench, hold dumbbells in both hands, palms facing each other, arms naturally straightened above the chest, elbows slightly bent, lower the dumbbells to the sides in an arc to the lowest point, fully stretch the chest muscles, contract the chest muscles and lift the 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 on your back, feet on the ground, hold one end of the dumbbell tightly above your chest with both hands, and slowly lower (lower) the dumbbell behind your head with your shoulders as the axis (feel the pectoralis muscle and thorax stretch), and then lift the dumbbell when it reaches the limit.

There is a simple method that uses dumbbells, but this method must be practiced every day to achieve results. If you practice for two days and not for three days, you will still gain nothing in the end. I hope everyone can develop strong chest muscles.