What are the most effective ways to train chest muscles with dumbbells?

In life, many of our friends want to do fitness to make their bodies stronger. Men want to make their muscles more developed, and women want to make their bodies slimmer. To achieve this goal, of course we have to do some physical exercise in our lives. Next, the editor will introduce to you in detail, let’s learn about the method of dumbbell training chest muscles!

The bench press is the best exercise for training the chest muscles, and it is also the favorite exercise of many bodybuilding enthusiasts. Most trainers mainly use the barbell bench press - indeed, it is the best exercise for training the upper body and is very effective for 80% of trainers. What about the 20%? The answer is the dumbbell bench press. In addition, after doing barbell bench press for a period of time, you can also try dumbbell bench press, and you will feel different.

Starting position: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbows and hold the dumbbells with your fists facing each other and your palms facing your legs. The axis of the dumbbells should be 1 cm above your nipples (middle of the pectoral muscles) and against your chest.

Action process: Push up, bring your elbows inward, and squeeze your chest while squeezing your elbows. The dumbbell moves upward and slightly forward, forming a parabolic trajectory. When your arms are straight, the center of gravity of the dumbbells is close to the support point of the shoulder joint. But don't stay exactly on the support point of the shoulder joint, otherwise the bones will support the weight of the dumbbells (this situation where the weight is supported by the bones rather than the muscles is called "locking"), which will relax the chest muscles and affect the exercise effect. Then, stretch your arms out to the sides, slowly bend your arms, and let the dumbbells fall vertically. When they reach the lowest point, do the push-up movement. repeat.

Breathing method: inhale when lifting up and exhale when falling down.

Key areas of exercise: pectoralis major, deltoids and triceps.

Training points:

1. Do not arch your back and buttocks or hold your breath, as this will cause your muscles to lose control and is dangerous.

2. While training the pectoralis major, you should also strengthen the triceps in your upper arms. Without well-developed triceps, it is impossible to bench press a heavy barbell, and it is impossible to develop well-developed pectoralis major muscles.

3. At the beginning, the axis of the dumbbell should be placed 1 cm above the nipple (middle of the pectoral muscle) to allow the pectoralis major to exert force. If you hold the dumbbells on your shoulders, you are only exercising your shoulder muscles.

4. Be sure to spread your elbows. When doing the bench press, keep your arms open at the sides of your body, so you can basically complete the movement by relying solely on your chest muscles. When the spacing is wide, the pectoralis major muscles are mainly exercised, while when the spacing is narrow, the deltoid muscles are mainly exercised.

5. The effect of chest muscle exercises is not ideal. You can try the incline press, lying on an incline board with a certain angle (about 20-25 degrees), and then practice with a barbell or dumbbell of the same weight. By giving the muscles a new stimulus from a different angle, you will soon see new effects.

Number of sets and reps:

1. Reach the maximum number of times within the range of 6-8 times. If it is more than 8 times, other parts of the body will enter the aerobic exercise state; if it is less than 6 times, it means that the auxiliary muscles have participated in the exercise, but the main muscles have not yet been completely fatigued.

2. Multiple sets: No matter which part of the body you are working on, you must do it in sets after sets until the synapses no longer fire impulses. If you believe the idea of ​​overtraining, you will definitely not be able to achieve this requirement. The so-called overtraining is just an excuse made up by cowards to cover up their incompetence. True impact training requires not only more than 20 sets, but also maximum repetitions in each set. Don't include warm-up sets in your set count, even though they are necessary.

3. Diversity of training. You should frequently change the number of training sets and repetitions, as well as the arrangement of movements, to break the body's adaptation and achieve breakthrough muscle growth.

Through the detailed introduction above, everyone now has a clear understanding of these methods of training chest muscles! If you like fitness in your life and want to have toned pectoral muscles, then hurry up and follow the above method and do it at home!