What should I pay attention to when using dumbbells for chest muscle training?

Dumbbells are a commonly used piece of fitness equipment that can be used at home or in the gym. Moreover, dumbbells can be used to exercise men's pectoralis major and arm muscles, making men's bodies look more muscular. However, fitness coaches point out that there are still many issues that men need to pay attention to when using dumbbells for fitness.

There are many things to pay attention to when doing dumbbell exercises, such as ensuring the standard of movements, otherwise it will easily cause joint damage. Because when using dumbbells to exercise any part of the body, the pressure on the joints is very high. If the movement is slightly deviated, it will cause joint sprains, strains in muscle fibers of small muscle groups, etc. Therefore, when practicing dumbbell exercises, it is very necessary to protect the practitioners. Today we will use the most common dumbbell bench press as an example to introduce how to protect dumbbell exercises.

Protection action essentials:

First, observe the practitioner's movement completion. When you find that the movement starts to slow down, place your hands on the practitioner's upper elbow, that is, the position of the upper arm close to the elbow. When the practitioner feels the movement is strenuous, you should apply a little force without changing the trajectory of the movement, so that the practitioner can continue to complete the movement. As the movement progresses, the ratio of force exerted by the practitioner and the protector should change in the direction where the protector exerts more force. Until the practitioner uses up his last bit of strength and completes the last movement with the help of the protector.

Dumbbell exercise protection action 2

Note:

1. Whether it is dumbbell chest press or shoulder press, the protector should not hold the joints with his hands, as this will cause the practitioner to lose control of the dumbbells and it will be difficult to complete the movement in a standard manner.

2. When the protector exerts force to protect, he should choose the right time and not exert force too early, otherwise it will affect the exercise effect.

3. When pushing down for the last 1 or 2 times, the protector can hold the practitioner's wrist to reduce the pressure on the elbow and wrist joints and avoid injuries.

The most important principle to follow when protecting dumbbell exercises is not to press or support the joints, as this will greatly affect the results of the exercise.

In a word, the editor recommends that all men, it is very good to like fitness, but you must pay attention to safety when using various equipment during fitness, especially heavier dumbbells. If you are not accompanied by a professional coach, it is better not to try it easily. If you are hit by a dumbbell, it is easy to cause a fracture.