How do men use dumbbells to train the lower chest muscles?

In life, many men's pursuit of a good body is to have a lot of muscles on their bodies, but men and women have different pursuits of body shape. Men have muscles in every part of their body, which may be their standard for judging whether their body shape is good or not. Women are different. The less fat in every part of the body, the better, of course not muscles. So how do men use dumbbells to train the lower chest muscles?

The dumbbell press is a basic exercise for training the chest muscles. The deltoids and triceps can also be trained. Compared with the barbell press, the dumbbell press can achieve a larger range of motion. In addition, each arm moves independently, which plays a role in muscle stability. Therefore, you need to concentrate more.

Methods/Steps

Lie on your back on a bench, hold the dumbbells in both hands, put your shoulder blades together, bend your waist, and keep your feet on the ground to keep stable. At the beginning, the fists are facing each other and the dumbbells are in the same straight line.

Push the dumbbells upwards and bring them together slightly. Exhale after the movement is completed, return to the starting position steadily, and inhale. When doing the training, pay attention to the movement trajectory of the dumbbells. You should push the dumbbells steadily, stretch your elbows to both sides, and your arms should move in the same vertical plane. Bringing the dumbbells together slightly can expand the range of motion of the pectoral muscles and enhance the effect of the entire training. Do not fully straighten your arms to avoid excessive pressure on the triceps.

You can adjust the incline of the bench so that you can work all parts of the chest muscles. If the bench is tilted at 30-40 degrees, the upper part of the chest muscles will be well worked, which is called an incline dumbbell press. To work the lower part of the chest muscles, adjust the incline of the bench downward, which is called a decline dumbbell press.

4Common Mistake: Don't stretch your arms out to the sides too hard.

Exercising requires certain methods and techniques. Sometimes, wrong exercise methods not only fail to achieve the results you want, but will bring you some bad side effects. Therefore, it is best to pay attention to the correct method when exercising. Also, exercise requires warm-up before and after exercise. If the intensity is suddenly very high, it will also have a great impact on the body.