How to train chest muscles with a dumbbell

Nowadays, people are paying more and more attention to their physical health, so many people have begun to like using dumbbells to exercise. Not only men, but many women now like to use dumbbells to exercise, because such exercise allows more people to have a healthy body, so that they are not easily plagued by diseases. Regular exercise will also make a person stronger, and women who exercise will not be too weak. So how do you exercise with a dumbbell?

1. Lower back: Compared with barbells, lifting dumbbells can reduce the pressure on the spine. Besides, it is more comfortable to do the exercise with dumbbells. If you do straight-leg deadlift exercises with dumbbells, you can also effectively develop your biceps femoris.

2. Calf: Stand upright and do single-leg heel raises with dumbbells in hand. This is more effective than using a calf machine. You can also place the forefoot of your feet on a wooden board, place the dumbbells on your knees and do single-leg or double-leg seated calf raises.

3. Back: Compared with a barbell, doing bent-over rowing exercises with one or two dumbbells (single-arm is safer for the lower back) can make the back muscles grow faster. The single-arm dumbbell row has always been a back exercise commonly used by seven-time Mr. Olympia winner Lee Haney. It not only exercises the serratus anterior muscles of the chest, but also develops the muscles on both sides of the back.

4. Chest: Lying on a supine bench, doing supine, incline and decline presses with dumbbells is more conducive to muscle growth than using a barbell because it can stimulate the muscles extensively and deeply. You can also use dumbbells to do multi-angle fly exercises to develop different parts of the pectoral muscles. A great way to do this is to do a set of dumbbell flyes immediately followed by a set of dumbbell bench presses. This kind of training is not only effective, but also can reduce the burden on the shoulders and avoid sports injuries.

5. Shoulders: Various forms of dumbbell exercises can develop shoulder muscles. For example, using dumbbells to do lateral raises, front raises, and bent-over flyes can develop the middle, posterior, and lateral bundles of the deltoid muscles in your shoulders. To develop the trapezius muscles, you can use dumbbell shrugs or circle exercises.

Correct method:

1. Choose the right weight before practicing with dumbbells.

2. If the purpose of the exercise is to build muscle, it is best to choose dumbbells with a load of 65%-85%. For example, if the load you can lift each time is 10 kg, you should choose dumbbells weighing 6.5 kg to 8.5 kg for exercise. Practice 5-8 sets a day, 6-12 times per set. The movement speed should not be too fast, and there should be 2-3 minutes interval between each set. If the load is too large or too small, or the interval is too long or too short, the effect will be poor.

3. The purpose of the exercise is to lose fat. It is recommended to do 15-25 times or even more per set, and the interval between each set should be controlled at 1-2 minutes. If you find this kind of exercise boring, you can practice it with your favorite music, or do dumbbell exercises to the music.

The method of exercising with a dumbbell is what we introduced above. If you don’t know how to exercise with dumbbells, follow the above steps to learn slowly. You will learn it before long. After learning it, you should also pay attention to the methods and techniques. It is not advisable to overdo it in normal times, otherwise it will be bad if you make your body tired. Exercise itself is just for fun, and overexerting the body is actually bad for it.