How to do the supine dumbbell press

The supine dumbbell press is a good way to exercise the pectoral muscles. It can also exercise the deltoids and triceps. Compared with the barbell press, its movement is larger and the muscle training effect is also very good. In addition, you can also do single-arm exercises, which better play the stabilizing effect of the muscles. Of course, you must stay focused when exercising to avoid strain.

1. Starting position: Lie on your back on a bench, hold dumbbells in both hands, keep your shoulder blades together, bend your waist, and keep your feet on the ground to keep stable. At the beginning, the fists are facing each other and the dumbbells are in the same line.

2. Techniques for doing the exercise: Push the dumbbells upwards and bring them slightly together. Exhale after completing the movement, return smoothly to the starting position, and inhale. When doing training, pay attention to the movement trajectory of the dumbbells. You should push the dumbbells steadily, extend your elbows to both sides, and your arms should move in the same vertical plane. Bringing the dumbbells slightly together can expand the range of motion of the chest muscles and enhance the effect of the entire training. Don't straighten your arms completely to avoid putting too much stress on your triceps.

3. Other variations of the exercise: You can adjust the inclination angle of the bench so that you can fully exercise all parts of the chest muscles. If the bench is inclined at an angle of 30-40 degrees, the upper part of the pectoral muscles will be well worked, which is called the incline dumbbell press. To work the lower part of your pectoral muscles, tilt the bench downward at a shallower angle, which is called a decline dumbbell press.

If you want to develop a perfect and fit body, you need to do multi-faceted exercises to allow the body's muscles to develop comprehensively and harmoniously. During the exercise, you should also pay attention to dietary nutritional supplements, eat more protein-rich foods, eat less greasy or salty foods, and be careful not to overwork during exercise. Everything is based on the premise that you can adapt.