How to exercise abdominal muscles with dumbbell bench?

Many men very much hope that they can have abdominal muscles, and if they have abdominal muscles, they have a better body shape, so many men want to train their abdominal muscles through exercise. During the exercise process, most men will choose sports equipment such as dumbbell benches, because this type of sports equipment has a relatively high degree of freedom. However, some men are not very familiar with how to use dumbbell benches, so you can learn it.

1. Leaning Bird

John said this is the most effective way to widen the shoulders, and he always puts this exercise first when training the shoulders because the posterior deltoid is the most difficult to train and the hardest to grow. He placed a towel on a half-man-high stool and placed his forehead against it.

Bend your arms slightly and raise them to the sides, rotating them outward at both times so that your thumbs point to the ground. Raise your arms until your elbows are slightly above your shoulders, then slowly lower them back to the original position. Generally do it 12 to 15 times.

2. Arnold Raise

Raising your hands is as important to your shoulder muscles as squats are to your quadriceps. He sometimes did standing presses, sometimes seated presses, and sometimes shoulder-turned presses (this movement was advocated by Arnold a few years ago).

Note that the upper body must be kept upright. It is best to have a self-supporting object on the back or secure it with a strap to prevent the shoulders from shaking unsteadily.

This movement is more difficult than the normal dumbbell raise, so the weight should be slightly lighter. At the beginning, hold the bell at the sides of your shoulders with your palms facing each other. As you raise the bell, rotate your wrists outward so that your palms face forward when you reach the highest point. The trick to this move is to keep your elbows vertical as you extend and lower them. Do 6 to 12 times in one set.

3. Supine chest press

Lie flat on a bench with your body perpendicular to it, the upper and middle part of your back touching the bench, your head suspended in the air, your feet on the ground, and your arms kept straight during the movement. Pay attention to your breathing. Exhale when you lift the dumbbells from the lowest point, and inhale when you lower the dumbbells from the highest point. Make sure to lower the dumbbells fully until they almost touch the ground. Do 20 times in one set.

The methods introduced by the editor are relatively common and very practical. I believe you will feel it after practicing. If you persist in practicing, you will definitely develop abdominal muscles. Maybe it can also help you develop pectoral muscles. You will definitely feel very surprised at that time. Moreover, having pectoral muscles and abdominal muscles is a representative of a good figure, and you will definitely hope that you can have such a good figure.