How to train chest muscles with dumbbells?

If a man has pectoral muscles, women will definitely be obsessed with his figure. Similarly, if a man has the perseverance to exercise himself, it means that he must be very patient and reliable. Not only that, exercise can also make your body healthier. Today we are going to teach men how to use dumbbells to train their chest muscles and have an impressive figure.

1. The pectoralis major is located in the upper front part of the thorax and is broad, 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 located deep to the pectoralis major and is triangular in shape. 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.

1. Single-arm lateral raise

Holding a dumbbell in one hand, tilt your upper body to the other side (the side not holding the dumbbell), and push the dumbbell straight up. Keep the load on the serratus anterior area before resuming the press by contracting the serratus anterior. Make sure to lift straight up while contracting your serratus anterior. This will unconsciously make the serratus anterior larger.

2. Serratus anterior waist rotation

Stretch your arms forward and hold light dumbbells or barbell plates. Keep your arms straight and rotate your upper body from side to side, stretching as far as possible and keeping the rotation brisk! Do 50 times on each side.

3. Rotational Leg Raise

This exercise can be done while hanging from a pull-up bar, or on any leg raise machine. The main difference is that the body is tilted to one side, the legs are bent, and the legs are raised to one side until they are in a cross shape with the body, emphasizing the training of the transverse abdominal muscles and serratus anterior muscles. Then repeat the exercise on the other side.

According to the above method, if everyone insists on spending some time every day to train themselves, then they will definitely see results soon. At the same time, they should also train according to their own physical condition, do not put too much pressure on their body, and combine work and rest. Be sure to pay attention to warm-up exercises before training and protect yourself.