Wrist rotation dumbbell press fitness method

The pursuit of a beautiful body and appearance is the wish of every young person. Fitness and beauty are becoming more and more popular now. Many people want to train to have eight enviable abdominal muscles. Now I will introduce the specific way to exercise the abdominal muscles through wrist rotation and dumbbell press. I hope the information I collected can help you. In addition, if you are exercising and keeping fit, you must persist in it to see results.

There are the following difficulties in chest muscle training: the upper chest is not developed enough, and there is a significant gap between the middle and lower chest; the center seam is not obvious; the thickness cannot increase rapidly; the shape is not ideal; and there are obvious defects.

1. Inclined bar, dumbbell bench press. Why do some people practice for a long time but the effect is not obvious? It means that the action needs to be improved. First, pay attention to the key points of the action. Get rid of the habit of doing bridge press. Otherwise, it will become similar to flat bench press. The exercise part will be free to the middle and lower chest. Second, if the full action effect is not good, you can consider half-action, while focusing on the upper chest, and increase the weight appropriately. Ask your companions for protection or help.

2. Upright bar dumbbell press, without a belt, with a load of 6-8 reps per set. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "cover" the exposed clavicle.

3. Bench press. Due to differences in body structure and flexibility. If doing the incline bench press has little effect, you might as well use the flat bench press to develop your upper chest. The key points of the action are: place the barbell on the neck when lowering the barbell, focus on the upper chest, and then put a wooden block under the bed to make it have a small inclination angle of 5-10 degrees. To help you lift your chest.

4. Forward push-ups. Raise your feet and lean your body forward about 10 degrees, but no more than 15 degrees, otherwise the focus of force will shift to your shoulders. You can ask a partner to add weight plates to your upper back.

When doing dumbbell press exercises, you must be careful when exercising to prevent muscle strain and harm to your health. The intensity and duration of exercise must be controlled well. Do not harm your body because of excessive pursuit of beauty. In addition, you must persist in exercising to see the results. I wish you can develop your chest muscles as soon as possible.