Can dumbbell bench press train chest muscles?

As we know, fitness is very popular now. However, among various fitness methods, the bench press is actually a very popular aerobic exercise for training chest muscles. Because it has already stood out. It is not only a method to keep fit, but also can improve physical fatigue if you stick to it! What are the key points of bench press to train chest muscles?

1. Why is it the best way?

Because the barbell bench press and dumbbell supine fly are both pure horizontal adduction movements of the shoulder joint, this movement stimulates the pectoral muscles the most, and the muscle pulling line can be from the farthest to the closest. The supine position is also relatively stable. Because the hands can be closer when pushing up the dumbbells, the inner side of the pectoralis major can be stimulated more. The combination of the two movements can make the contour of the pectoral muscles look better.

2. Essentials of the action:

1. Choose a weight that suits you. If you want to practice latitude, you can use a weight of up to 8-12.

2. When lying on your back, point your feet forward, knees in the direction of your toes, tighten your abdomen, and keep your hips, lower back, upper back and shoulders close to the bench. Keep your wrists neutral when grabbing the bar and do not bend them backward.

3. When pushing upwards, the arms should naturally straighten, and do not overextend. When pulling them back down, the upper arms should be slightly lower than the shoulder joints, and the abduction angle of the upper arms should not exceed 90 degrees. Be careful not to relax during the whole process and keep exerting force.

4. The frequency of the movement is 2-4 seconds. Exhale when pushing up and keep your abdomen tight. Inhale when returning to the original state and keep your body stable.

3. Action description:

Figure 1: Barbell Bench Press Figure 2: Dumbbell Lying Fly Both exercises can be done on the incline or decline plank, stimulating the upper and lower bundles of the pectoralis major respectively.

Warm reminder, in fact, for fitness, it is recommended that you can do these two fitness exercises alternately, and it is recommended to train about 3 times a week. And when doing it, if you need to feel your pectoralis major muscles becoming engorged with blood, then you can actually do it.