How to build strength with dumbbells?

Looking at the bodies of some handsome men on TV and on the Internet, and then looking at the strength of my peers around me, I think boys would definitely not want to be outdone. First, they want to make their muscles more developed, and second, they hope to be a strong man so that they can show their masculinity. If you have such a desire, you can exercise yourself with dumbbells. So, how do you exercise with dumbbells?

1. Bench press: mainly trains the thickness of the pectoralis major and the chest groove.

Action: Lie on a bench with dumbbells in both hands, with the dumbbells at the level of your shoulders and your palms facing up. Push up the dumbbells with your arms straight, slightly pushing up and down in an arc so that the pectoralis major muscles can be fully contracted and thoroughly stretched, then slowly return to the original position.

2. Use dumbbells to do throwing movements - exercise the triceps, triceps, and triceps; bench press: mainly exercise the thickness of the pectoralis major and the chest groove.

Action: Lie on a bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, push up and down in an arc, so that the pectoralis major muscles can be fully contracted and thoroughly stretched. Then slowly restore.

3. Incline press: mainly trains the upper chest muscles.

Action: The action is the same as the bench press, the difference is that the bench surface is adjusted to an angle of 30 to 40 degrees, and you lie on it diagonally.

4. Supine fly: mainly exercises the middle groove of the chest.

Action: Lie on a flat bench with your feet on the ground. Press a pair of dumbbells above your chest with your palms facing each other. Keep your arms slightly bent, slowly lower the dumbbells along the arc until your upper arms are level with the ground, fully stretch your chest muscles, contract your chest muscles to raise your arms in an arc, pause, then restore the dumbbells to the starting position along the same arc, and repeat.

5. Push-ups: Mainly train the pectoralis major muscles

Action: Start close to the ground. Those with training foundation can use a handstand to lower the body lower than the hands.

Because dumbbells are a common piece of fitness equipment, and you don't have to be too restricted by the venue when exercising with dumbbells, it is common to use dumbbells for exercise. When exercising with dumbbells, you should pay attention to the method and technique, and proceed step by step. Don't hurt your body because you are too eager for success.