What is the best weight for dumbbell training for chest muscles?

The simplest equipment for training chest muscles is dumbbells. Because dumbbells do not take up space, many people have dumbbells at home. So you can train your chest muscles at home with dumbbells. But how can you train your chest muscles using dumbbells? How heavy should the dumbbells be? Here we will introduce some fitness methods for chest training using dumbbells.

The most common movement is to push the dumbbells upwards. It is easy for beginners to put the dumbbells too low. Some people even drop the dumbbells to the same height as their shoulders, just like a weightlifter resting the barbell on his clavicle when doing a clean and jerk. In fact, the amplitude of this movement is too large, so that the upper and lower arms are tightly clamped and the elbows are close to the ribs, which makes the shoulder joint in an unstable state. At this time, the load on the shoulder muscles is relatively the greatest. If the dumbbells are very heavy, it will damage the ligaments of the shoulder.

The correct way to lift dumbbells is to stand or sit, with your back straight, hold the dumbbells in both hands, and spread your arms so that your upper arms are parallel to the ground and your forearms are perpendicular to the ground. This is the initial position, which is very similar to the action of surrender. Use your shoulders to push the dumbbells above your head, and the movement trajectory is in an arc. Be careful not to let the two dumbbells collide with each other. Stop lifting before your elbows are fully extended, and do a slower, controlled lowering movement. Stop descending when you return to the initial position. Generally do 3 to 4 sets, 10 to 15 times each set.

The barbell press and machine press in the dumbbell press can both exercise the shoulder muscle groups more comprehensively; using dumbbells to do lateral raises, front raises, and bent-over lateral raises can respectively and relatively independently exercise the front, middle, and back parts of the shoulder muscles. Don't lift dumbbells to exercise your shoulders too frequently. Giving them a longer rest period will actually achieve better results.

The above article introduces some methods of using dumbbells. The chest muscles are the best part to train, and the effect is also the fastest and simplest, so add the weight of the dumbbells according to your actual situation. This weight can be added slowly according to the training time, but you cannot use very heavy weights at the beginning. Be careful to avoid muscle strain when exercising.