How to train chest muscles with dumbbells

There are many ways to exercise your chest muscles, and one of the simplest ways is to use dumbbells. This type is mainly used to train specific movements. First, you can lie down flat and use dumbbells to press your chest. This method mainly exercises the pectoralis major muscles. Then you can also lie on your back and press the dumbbells at an incline, which is to exercise the upper edge of the pectoralis major. There is another way to exercise the lower edge of the pectoralis major. This exercise is exactly the opposite of the previous one. It is to lie on your back and press the dumbbells incline.

1. The pectoralis major muscle is located in the upper front part of the thorax and is thick and fan-shaped. Action: Adducts and internally rotates the humerus. If the upper limbs are fixed, you can lift the torso or the ribs to help inhale.

2. The pectoralis minor is a triangular muscle located deep to the pectoralis major. Function: Pull the shoulder blade forward, inward and downward. When the shoulder blade is fixed, the ribs can be lifted to help inhalation. If the pectoralis minor is too developed, it will cause shoulder deformation and pull the shoulder forward. Therefore, it is not recommended to specifically strengthen the pectoralis minor muscle.

3. The serratus anterior muscle is located on the side wall of the thorax. Function: Pull the shoulder blade forward to keep it close to the thorax. Contraction of the lower muscle bundle can cause the shoulder blade to rotate outward to help lift the upper limb. When the shoulder blades are fixed, the ribs can be lifted to assist in taking a deep breath.

Another way to exercise the outer side of the pectoralis major and the middle seam of the pectoralis is to do the supine dumbbell fly. To be a little more detailed, the lying incline dumbbell flye is the way to exercise the middle seam of the pectoralis muscle and the upper outer edge of the pectoralis major. On the contrary, the lying incline dumbbell flye is the way to exercise the middle seam of the pectoralis muscle and the lower outer edge of the pectoralis major.