How to do abdominal and chest muscle exercises with dumbbells?

Many men like to be called muscular men. If they have abdominal muscles or pectoral muscles, their bodies will be more stylish. So many people want to use dumbbells to train abdominal muscles and pectoral muscles, but how to use dumbbells to train abdominal muscles and pectoral muscles? This is a question that many men who want to achieve bodybuilding are eager to know. Let me introduce to you how to use dumbbells to train abdominal muscles and pectoral muscles!

Dumbbells are one of the important equipment for bodybuilding training. It is like a hammer and chisel, sculpting every muscle in the body. With just a pair of dumbbells and a bench, you can do any number of bodybuilding exercises you want.

1. Lower back: Compared with barbells, lifting dumbbells can reduce the pressure on the spine. Besides, it is more comfortable to do the exercise with dumbbells. If you do straight-leg deadlift exercises with dumbbells, you can also effectively develop your biceps femoris.

2. Calf: Stand and do single-leg heel raises with dumbbells in hand. This is more effective than using a calf machine. You can also place the forefoot of your feet on a wooden board, place the dumbbells on your knees and do single-leg or double-leg seated heel raises.

3. Back: Compared with a barbell, doing bent-over rowing exercises with one or two dumbbells (single-arm rowing is safer for the lower back) can make the back muscles grow faster. The single-arm dumbbell row has always been a favorite back exercise for seven-time Mr. Olympia winner Lee and Haney. Doing dumbbell arm raises on a supine bench can not only exercise the serratus anterior muscles of the chest, but also develop the muscles on both sides of the back.

4. Chest: Lying on a bench and doing flat bench press, incline press and decline press with dumbbells is more conducive to muscle growth than using a barbell because it can stimulate the muscles more widely and deeply. You can also use dumbbells to do multi-angle fly exercises to develop different parts of the pectoral muscles. A great way to do this is to do a set of dumbbell flyes immediately followed by a set of dumbbell bench presses. This kind of training is not only effective, but also can reduce the burden on the shoulders and avoid sports injuries.

5. Shoulders: Various forms of dumbbell exercises can develop shoulder muscles. For example, using dumbbells to do lateral raises, front raises, and bent-over flyes can develop the middle, anterior, and posterior deltoids of the shoulders. To develop the trapezius muscles, you can use dumbbell shrugs or circle exercises.

6. Biceps: Dumbbell curl is the best exercise used by many bodybuilding champions to train the biceps muscle "peak". Different ways of doing dumbbell curls can make your upper arms thicker, and the muscles will be separated and clearly prominent when viewed from the back.

7. Triceps: Use dumbbells to do single-arm or double-arm arm flexion and extension exercises behind the neck to develop the triceps into a horseshoe shape. When practicing, you can lower the dumbbells as much as possible to enhance the training effect.

8. Forearm: Dumbbell straight grip wrist curl can develop the inner forearm muscles; reverse grip curl can develop the outer forearm muscles.

9. Thighs: Place a small wooden board behind your heels and do dumbbell weighted squats to develop your quadriceps. If you lie on a bench with dumbbells between your feet and do curls, you can develop your biceps femoris.

10. Abdomen: Lie on your back, place dumbbells behind your head, and sit up to tighten your abdomen to train the upper abdominal muscles. Tighten your abdomen and raise your legs (keep your upper body still) to train the lower abdominal muscles.

After reading the editor's introduction, I believe that men who want to achieve bodybuilding must be very satisfied. If you want to use dumbbells to practice abdominal muscles and pectoral muscles, you must not only master the correct practice methods, but the key is to persist in exercising. If you only exercise for two or three days, you will definitely not be able to build muscles. Any man who wants to achieve the goal of bodybuilding needs to persist to achieve success.