Dumbbell chest training is the most effective

Chest muscles make you more manly, and strong chest muscles can give women a sense of security. Many men train their chest muscles through push-ups. In fact, there is a better way to train chest muscles, which is to use dumbbells. To master the key points of these 7 movements, you will quickly develop charming chest muscles.

1. How to train chest muscles with dumbbells

1. The supine dumbbell chest press mainly exercises the entire pectoralis major muscle.

2. The supine incline dumbbell chest press mainly exercises the upper edge of the pectoralis major.

3. The supine incline dumbbell chest press mainly exercises the lower edge of the pectoralis major.

4. The supine dumbbell fly mainly exercises the outer side of the pectoralis major and the middle seam of the pectoralis muscles.

5. The supine incline dumbbell fly mainly exercises the upper outer edge of the pectoralis major and the middle seam of the pectoralis muscle.

6. The supine incline dumbbell fly mainly exercises the outer lower edge of the pectoralis major and the middle seam of the pectoralis muscle.

7. Supine dumbbell arm extension mainly exercises the upper edge of the pectoralis major and the middle seam of the pectoralis muscle.

2. There are other ways to train chest muscles.

1. Kneeling push-ups. First, let’s talk about the preparatory movements. Support your body with your hands, kneel on the ground, and cross your legs naturally. The distance between your hands should be wider than shoulder width, and you should be ready to move.

2. The formal action of kneeling push-up. Press your body down as much as possible, with your chest close to the ground. When you reach the lowest point, push your body up. Be careful not to go too fast. Basically, you can complete one beat in 2-3 seconds. One beat means pressing your body down and pushing it up once.

3. Do 20 push-ups in a set. After completing a set, recover for 30 seconds. When recovering, maintain the ready posture, which is the posture in step one, but don't press down. Do the second set after 30 seconds, following the same steps as the first set. After completing both sets, stand up and recover for 30 seconds, then prepare for the next exercise after 30 seconds.

4. Elevated push-ups. Preparation: Put your legs up high, about 30-50 cm in height, with your knees on the ground and your hands on the ground. The specific instructions are similar to step one.

5. Standard movements for elevated push-ups. This movement is similar to step 2. Press down and push up, and repeat. Do 20 in a group. After completing one group, rest for 30 seconds before doing the second group.