How to effectively train chest muscles while standing with dumbbells?

Dumbbells are a commonly used piece of fitness equipment, especially for training men's pectoral muscles. However, when using dumbbells, few people use them while standing. Most of the time, they are used with a bench to achieve perfect pectoral muscles. In fact, when training pectoral muscles, dumbbells can also be used while standing. The following editor will introduce some methods of using dumbbells to train pectoral muscles while standing.

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 (one 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.

6. Biceps: Dumbbell curl is the best exercise used by many bodybuilding champions to train the biceps muscle "peak". Different ways of doing dumbbell curls can make your upper arms thicker and more distinct when viewed from the back.

7. Triceps: Using dumbbells to do single-arm or double-arm flexion and extension exercises behind the neck can develop the triceps into a horseshoe shape. When practicing, you can lower the dumbbells as much as possible to enhance the training effect.

8. Forearm: Dumbbell forward grip wrist curl can develop the inner forearm muscles; reverse grip wrist curl can develop the outer forearm muscles.

9. Thighs: Place a small wooden board behind your heels and do dumbbell weighted squats to develop your quadriceps. If you lie on a bench with dumbbells between your feet and do curls, you can develop your biceps femoris. You can also do dumbbell scissors squats (as shown)

10. Abdomen: Lie on your back, place dumbbells behind your head and sit up to tighten your abdomen to train the upper abdominal muscles; tighten your abdomen and raise your legs (without moving your upper body) to train the lower abdominal muscles.

In fact, the use of each type of fitness equipment has its own rules and can also be changed. During daily exercise, you can change the usage of certain fitness equipment according to your own exercise habits, which sometimes can achieve unexpected results. When using dumbbells, it is best to choose a more appropriate weight.