What are the dumbbell chest muscle training tutorials?

Dumbbell exercise is a new type of exercise method chosen by people. Many people would never have thought that this small dumbbell can actually help people to strengthen their bodies. Dumbbells can also be used to help many men to exercise their abdominal muscles. Men with abdominal muscles are the most attractive in the eyes of women. Many men will regard these abdominal muscles as a kind of show-off, but more people use dumbbells to exercise abdominal muscles to make the body healthier. So what are the ways to exercise abdominal muscles with dumbbells?

If you want to have solid muscles, we must exercise. If you just lie down after get off work every day to build muscles, everyone does this, so today we will teach you how to do dumbbell chest muscle training.

Dumbbell exercises require more balance and coordination to control the weight than barbell exercises, and the range of motion is larger, so you can fully stretch your muscles and develop a broad mind. There are two common training movements: flat dumbbell bench press and flat dumbbell fly.

The former is to lie flat on a training bench with a dumbbell in each hand. Stretch your arms, lift the dumbbells with your palms facing each other, slowly lower the dumbbells until your upper arms are parallel to the ground, then push the dumbbells back to the starting position, and repeat. The so-called dumbbell fly is to lie flat on a training bench, hold a dumbbell in each hand, with your palms facing each other, open your arms, and slowly lower the dumbbells along a circular trajectory to both sides of the body until your upper arms are parallel to the ground, and then return along the same path.

1. Bench press: mainly trains the thickness of the pectoralis major and the chest groove.

Action: Lie on a bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly return to the original position. Tip: Push up and down in an arc to fully contract and thoroughly stretch the pectoralis major.

2. Incline press: mainly trains the upper chest muscles.

Action: The action is the same as the bench press, the difference is that the bench surface is adjusted to an angle of 30 to 40 degrees, and you lie on it diagonally.

3. Supine fly: mainly exercises the middle groove of the chest.

Action: Lie supine on a bench, hold dumbbells in both hands with your palms facing each other, stretch your arms naturally above your chest, bend your elbows slightly and lower the dumbbells to the sides in an arc to the lowest point, fully stretch your chest muscles, and contract your chest muscles to raise your arms in an arc to the original position.

4. Supine straight-arm pull-up: the best exercise to expand the chest cavity and train the pectoralis major and serratus anterior muscles.

Action: Lie on a bench with your shoulders back and your feet on the ground. Hold one end of the dumbbell with both hands above your chest. Use your shoulder as the axis to slowly lower the dumbbell to the back of your head (feel your pectoral muscles and thorax stretching). When you reach the limit, pull up the dumbbell.

Using dumbbells to train abdominal muscles makes our male friends look more attractive and more manly. Of course, the above methods are not all. If you have a better method, you can do it. If not, then the above methods are undoubtedly the best choice. You can add some basics when exercising to make the purpose of abdominal muscle training develop faster, and at the same time make the body healthier.