It’s so easy to use dumbbells to train your chest muscles, but you should pay attention to these points

　　How to use dumbbells to train chest muscles

　　1. Dumbbell bench press

　　1. Dumbbell bench press (middle chest muscle)

　　Lie on your back on a bench, keeping your body naturally level and your feet firmly planted on the ground.

　　Hold dumbbells with both elbows bent, fists and eyes facing each other, palms facing the legs, so that the axis of the dumbbells is located 1 cm directly above the nipples.

　　Push upwards, the elbows should be retracted at a steady speed, and the chest should be clamped while clamping the elbows. Finally, the arms will be almost straight, and exhale after the movement is completed.

　　Then, slowly bend your arms to lower the dumbbell vertically to the starting position, and inhale when the movement is completed. Just repeat the exercise.

　　2. Dumbbell incline bench press (upper chest muscles)

　　Adjust the dumbbell bench to an incline angle (between 30-45 degrees). Support your legs on the ground and grasp the dumbbells with both hands.

　　Slowly lower the dumbbells for more than 1 to 2 seconds. The dumbbells should be approximately parallel to your nipples, and lift the dumbbells parallel to each other with both hands.

　　Keep your chest tense. For better results, contract your chest muscles.

　　3. Dumbbell incline bench press (lower part of chest muscles)

　　The decline dumbbell bench press is based on the dumbbell flat bench press, changing the position of the stool, with the torso and the ground at an angle of 15-25 degrees, and the head lower than the torso.

　　Press the dumbbells to a position where they are almost touching each other, pause briefly, perform peak contraction, and then slowly and smoothly lower to the starting position.

　　Maintain control of the dumbbells during the entire movement, move slowly and steadily, and do not be greedy for weight that affects the training effect.

　　2. Dumbbell fly

　　1. Dumbbell flat fly (middle groove of chest muscle)

　　Relax your body and lie flat on a narrow bench, with your feet firmly on the ground to ensure free movement of your shoulders. Hold dumbbells and straighten your arms upwards, with your elbow joints slightly bent.

　　Inhale, open your arms and slide down smoothly so that your elbows are at shoulder height. While exhaling, press the dumbbells back to the starting position and find the feeling of hugging the bucket.

　　Make sure the movements are coordinated and don't let one side be standard and the other deformed. This will cause asymmetrical development of the pectoral muscles on both sides.

　　2. Dumbbell incline fly (upper part of chest muscles)

　　The movement is the same as lying down with dumbbells.

　　The incline dumbbell fly exercise has a very significant effect on the thickness and lines of the upper part of the pectoralis major muscle. exercise Effect.

　　3. Dumbbell incline fly (lower part of chest muscles)

　　The movement is the same as lying down with dumbbells.

　　The decline dumbbell fly movement has a very significant training effect on the thickness and lines of the lower part of the pectoralis major muscle.

　　It should be noted that when you tilt your head downward, it will cause an increase in intracranial pressure. Therefore, the action time should not be too long.

　　3. Lie on your back and lift with bent arms (very effective for broad chest)

　　The practitioner lies supine on the bench with his upper back, his buttocks sunk, his chest raised and his abdomen raised, his feet bent and the soles of his feet supported on the ground to maintain body balance. Hold a dumbbell with the palms of your hands facing up and above your head.

　　Hold the dumbbells in both hands and slowly bend your elbows and lower them toward the top of your head until your upper arms are parallel to the ground and the angle between the upper arms and forearms is 100-120 degrees.

　　At this time, the entire pectoralis major muscle is fully expanded, the chest is expanded, the waist is regained, and the buttocks are sunk.

　　When the dumbbell reaches its lowest position, focus on the pectoralis major and latissimus dorsi muscles to lift the dumbbell along the original route until the arms are straight and directly above the chest muscles.

　　When choosing dumbbells, be sure to meet your strength needs. Do not choose dumbbells that are too heavy for the sake of results, otherwise it will easily cause muscle strain.

　　Things to note:

　　1. For bench press as a free instrument, if the arm strength is not enough to control the stability of the dumbbell, it is easy to cause injury. Therefore, for novices, the Smith machine bench press is a better choice.

　　2. Do not arch your back and buttocks or hold your breath during the bench press. This will cause the muscles to lose control and easily lead to injury.

　　3. Make sure that the dumbbell moves on the correct axis during the movement. For flat dumbbell bench press, it should be placed about one centimeter above the nipple, for incline bench press, it should be placed near the collarbone of the upper chest, and for decline bench press, it should be placed on the lower chest.

　　4. Pay attention to spreading your elbows during the movement. When doing bench press, open your arms at the side of the body, so you can basically rely on the pectoralis major muscle to complete the movement. When lowering, the palms gradually move forward to the sides of the shoulders. The arms should droop naturally. When pushing up, do not actively exert force on the triceps brachii.

　　5. Remember that the wide-spaced bench press mainly exercises the pectoralis major muscles, and the narrow-spaced bench press mainly exercises the triceps. In addition, it is very important to choose the appropriate weight.

　　6. In order to develop the pectoralis major muscles in a balanced manner, several sets of dumbbell bench presses should be arranged on the flat plate, incline and decline in each pectoral muscle training session.

　　7. The dumbbell bench press is a free-weight bench press, and it is not as simple as imagined. Therefore, during training, precautions must be taken to prevent accidents. (Reference website: Medical Network)