How to exercise the inner chest muscles with dumbbells

Nowadays, people pay more and more attention to fitness, and they also attach great importance to the training of chest muscles. Here I will talk about the method of dumbbell chest muscle training, which should be helpful to your training. When exercising, you must keep going, arrange your exercise time and rest time reasonably, and match your meals reasonably, so that you can exercise the inner side of your chest muscles. I wish you success!

The bench press is the best exercise for training the chest muscles, and it is also the favorite exercise of many bodybuilding enthusiasts. Most trainers mainly use the barbell bench press - indeed, it is the best exercise for training the upper body and is very effective for 80% of trainers. What about the other 20%? The answer is the dumbbell bench press. In addition, after doing barbell bench press for a period of time, you can also try dumbbell bench press, and you will feel different. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbows and hold the dumbbells with your fists facing each other and your palms facing your legs. The axis of the dumbbells should be 1 cm above your nipples (middle of the pectoral muscles) and against your chest. Action process: Push up, bring your elbows inward, and squeeze your chest while squeezing your elbows. The dumbbell moves upward and slightly forward, forming a parabolic trajectory. When your arms are straight, the center of gravity of the dumbbells is close to the support point of the shoulder joint. But don't stay exactly on the support point of the shoulder joint, otherwise the bones will support the weight of the dumbbells (this situation where the weight is supported by the bones rather than the muscles is called "locking"), which will relax the chest muscles and affect the exercise effect. Then, stretch your arms out to the sides, slowly bend your arms, and let the dumbbells fall vertically. When they reach the lowest point, do the push-up movement. repeat. Breathing method: inhale when lifting up and exhale when falling down. Key areas of exercise: pectoralis major, deltoids and triceps.

Training points:

1. Do not arch your back and buttocks or hold your breath, as this will cause your muscles to lose control and is dangerous.

2. While training the pectoralis major, you should also strengthen the triceps in your upper arms. Without well-developed triceps, it is impossible to bench press a heavy barbell, and it is impossible to develop well-developed pectoralis major muscles.

3. At the beginning, the axis of the dumbbell should be placed 1 cm above the nipple (middle of the pectoral muscle) to allow the pectoralis major to exert force. If you hold the dumbbells on your shoulders, you are only exercising your shoulder muscles.

4. Be sure to spread your elbows. When doing the bench press, keep your arms open at the sides of your body, so you can basically complete the movement by relying solely on your chest muscles. When the spacing is wide, the pectoralis major muscles are mainly exercised, while when the spacing is narrow, the deltoid muscles are mainly exercised.

5. The effect of chest muscle exercises is not ideal. You can try the incline press, lying on an incline board with a certain angle (about 20-25 degrees), and then practice with a barbell or dumbbell of the same weight. By giving the muscles a new stimulus from a different angle, you will soon see new effects. Number of sets and reps:

Nowadays, people are pursuing beauty more and more, and they also attach great importance to physical exercise. Some people may want to use dumbbells to exercise their chest muscles. In fact, you can also use dumbbells to exercise the outer muscles, which is very good for the body. Dumbbell exercise is very simple and can be done anywhere without being restricted by space, so you can exercise frequently.