How effective is the flat dumbbell bench press exercise?

The flat dumbbell bench press is a good way to exercise the pectoral muscles. It is also particularly effective for the triceps and deltoids. It is important to do warm-up exercises before exercising to avoid strain. In the initial stage of exercise, you should control the amount and not do it too hard to avoid excessive fatigue of the body. Pay attention to the control of breathing during exercise, which is beneficial to exercise.

The dumbbell bench press is the best exercise for training the pectoral muscles, and it also has a good training effect on the triceps and anterior deltoids.

Starting position: Lie on your back on a bench, keep your body naturally horizontal, and keep your feet firmly on the ground. Bend your elbows and hold the dumbbells with both hands, with your knuckles facing each other and your palms facing the direction of your legs, so that the axis of the dumbbells is 1 cm directly above your nipples. Push up, and bring your elbows inward at a steady speed. Squeeze your chest while squeezing your elbows, until your arms are almost straight. Exhale after completing the movement. Then, slowly bend your arms to let the dumbbells slide down vertically to the starting position, and inhale after completing the movement. repeat;

Dumbbell flat push action attention to details:

1. When the arms are almost straight during the push-up exercise, the center of gravity of the dumbbells should be close to the shoulder joints instead of just on the supporting points of the shoulder joints, so as to form a "locked state" to relax the chest muscles and affect the training effect of the chest muscles.

2. The movement should be smooth and avoid shaking.

3. The axis of the dumbbell at the starting position is 1 cm directly above the nipple. If it deviates, the pectoral muscles will not be effectively exercised.

4. During the exercise, do not let your back and buttocks leave the bench.

The above is a simple flat dumbbell bench press exercise method, which is especially effective for training the chest muscles. As a person who wants to keep fit, you can stick to this exercise method for a long time. The key is persistence. As long as you keep exercising, you can see certain results in a month. After a few months, the effect will be more obvious, so persistence is the most important thing.