What are some exercises for chest muscle training at home using dumbbells?

Every man has a dream of being a hero, a hero who is not only good at Kung Fu, but also has tight and charming pectoral muscles and a perfect body. However, due to work reasons, some men cannot go to the gym often to exercise, but they don't want to delay their chest muscle training, so they can only practice with dumbbells at home. So what are the exercises for training chest muscles at home using dumbbells? The editor has found some information for your reference. Let's take a look.

1. Dumbbell flat press

Lie on your back on a bench, hold the dumbbells with both hands, use your chest to lift the dumbbells straight up until your arms are straight. At this time, your hand shape can remain unchanged, with the grip as wide as your shoulders, or you can change the palms to face each other and squeeze inward at the same time until the dumbbells touch. This move is a classic chest exercise.

2. Dumbbell Incline Press

Raise the stool so that your head is high and your feet are low. Lie on your back on a stool. Turn your wrists, bend your elbows, open your shoulders, and slowly lower the dumbbells, allowing your chest muscles to fully stretch, but making sure you can continue to control the dumbbells. This exercise is very good for exercising the upper edge of the pectoralis major and the anterior deltoid muscles of the shoulder.

3. Dumbbell Incline Press

Raise the stool so that your head is low and your feet are high. Lie on your back on a stool. Turn your wrists, bend your elbows, open your shoulders, and slowly lower the dumbbells, allowing your chest muscles to fully stretch, but making sure you can continue to control the dumbbells. Use your chest to lift the dumbbells straight up until your arms are straight. This movement is a good way to exercise the lower edge of the chest.

4. Supine Fly

Lie on your back on a bench, holding dumbbells in both hands straight above your body. Leading with the tips of your elbows, open your hands outward and downward, as if you were holding a balloon in your arms, until you reach your lowest point. Use your chest to pull your hands back to the starting position in an arc. This movement has a very obvious effect in increasing the thickness of the pectoralis major and outlining the chest lines.

Now you know how to use dumbbells to exercise your chest muscles correctly at home. As long as you practice seriously, the effect is actually the same as exercising in the gym. However, developing perfect pectoral muscles is not something that can be achieved overnight. You must not work hard for three days and then stop for two days, otherwise your efforts will be in vain. Of course, if there are professionals to guide you, it will be more effective.