How to train the inner chest muscles with dumbbells?

Having strong muscles is a symbol of male charm, and strong chest muscles are a weapon that can attract women's attention. It is what many men dream of. However, many men don't know how to exercise the inner chest muscles, and the high cost of gyms also makes many men discouraged. Today, the editor will introduce a method that can be used only with dumbbells, and you can exercise at home at no cost.

Home Silent Bell Training Program:

1. Warm up for about 10 minutes, until you sweat a little. You can choose any of the following: skipping rope, running, climbing stairs, squatting and standing up, etc.

2. Strength Exercise

Day 1, target muscles: chest, exercises: dumbbell flat fly 6 sets x 8, dumbbell flat push 5 sets x 8, push-ups: 6 sets x full strength

Day 2, target muscles: back, exercises: one-arm dumbbell row 7 sets x 8, bent-over dumbbell row 5 sets x 8, straight-leg deadlift: 6 sets x 8

Day 3, target muscles: shoulders, movements: dumbbell press 5 sets x 8, bent-over fly 5 sets x 8, single-arm dumbbell front raise: 5 sets x 8, upright row: 5 sets x 8

Day 4, target muscles: biceps and triceps, movements: dumbbell alternating curls 3 sets x 8, concentrated curls 3 sets x 8, chest single arm curls 3 sets x 8, close-grip lying presses 3 sets x 8, single arm behind the neck flexion and extension 3 sets x 8, behind the back flexion and extension 2 sets x 8

Day 5, target muscles: legs, movements: 3 sets of scissor squats x 8, 4 sets of single-leg squats x 8, 2 sets of frog jumps x 30, 3 sets of high leg raises x 120, 3 sets of supine hip raises x 8

Day 6, target muscles: back, waist and abdomen, movements: pull-ups 2 sets x exhaustion, one-arm dumbbell row 3 sets x 8, bent-over dumbbell row 3 sets x 8, straight-leg deadlift 3 sets x 12, abdominal curls 2 sets x full strength, waist rotation 2 sets x 40, side abdominal curls 2 sets x full strength, bell side bends 3 sets x 12

Exercise 6 days, rest 1 day

The above is the method of using dumbbells to train the inner chest muscles. In addition, some necessary aerobic exercises should be combined, such as jogging, skipping rope, etc. There is still one thing to remind you, fitness is about persistence, if you take shortcuts, it is unrealistic to expect to see obvious results in the short term.