Can dumbbell bench press train chest muscles?

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.

<<:  What kind of exercise can I do to slim down my arms?

>>:  What are the yoga moves for slimming legs and waist?

Recommend

How to build muscle for skinny people

Many thin men envy those strong men with muscular...

What exercises can reduce fat?

Doing more physical exercise is definitely benefi...

How to use fitness equipment

I believe that many people who like fitness are n...

How to exercise the muscles in your feet

As people in modern society pay more and more att...

What are the equestrian sports skills for teenagers?

Equestrianism is a sport that many young people l...

Can I drink water after running?

Some people say that we cannot drink water after ...

How to exercise triceps

The muscles of the body are a very important part...

How to grow muscles?

Many people exercise to grow muscles, but growing...

What should I pay attention to when skiing?

In winter, it will snow in northern areas, and yo...

Can I eat grapes if I have chronic gastritis?

Due to the increase in work and life pressure, ma...

Can I really do yoga after giving birth?

Women need a certain amount of time to recover af...

Is dance mat aerobic exercise?

Regular physical exercise can improve our physica...

What to do if you feel uncomfortable running

Many people will choose some physical exercise to...

Women have sex once a day and become more and more moisturized and tender

The anticipation for the Spring Festival has now ...

What are the fitness equipment for abdominal muscle training?

As more and more people have beer bellies nowaday...