How to do dumbbell chest muscle training

Working in front of the computer for a long time every day and the high work pressure make people always feel boring and tired in the office, so doing some simple exercises in the office can effectively regulate physical fatigue and mental stress. In fact, dumbbell chest muscle training is very suitable for office exercise, simple and convenient, but many people don’t know how to do dumbbell chest muscle training. To this end, let us understand how to do dumbbell chest muscle training.

Dumbbells are a simple piece of equipment used to increase muscle strength. Its main material is cast iron, and some are covered with a layer of rubber. It is used for strength training and compound muscle movement training. Patients with low muscle strength due to motor paralysis, pain, long-term inactivity, etc. can hold dumbbells and use the weight of the dumbbells to perform active resistance exercises to train muscle strength. Dumbbells can train a single muscle; if the weight is increased, the coordination of multiple muscles is required, and it can also be used as a compound muscle movement training.

1. Choose the right weight before practicing with dumbbells.

2. If the purpose of the exercise is to build muscle, it is best to choose dumbbells with a load of 65%-85%. For example, if the load you can lift each time is 10 kg, you should choose dumbbells weighing 6.5 kg to 8.5 kg for exercise. Practice 5-8 sets a day, 6-12 times per set. The movement speed should not be too fast, and there should be 2-3 minutes interval between each set. If the load is too large or too small, or the interval is too long or too short, the effect will be poor.

3. The purpose of exercise is to lose fat. It is recommended to do 15-25 times or even more per set, and the interval between each set should be controlled at 1-2 minutes. If you find this kind of exercise boring, you can practice it with your favorite music, or do dumbbell exercises to the music.

How to train chest muscles with dumbbells? What are some chest muscle exercises that can be done with dumbbells? Is it harmful to use dumbbells to train chest muscles? In the following article, the editor brings you answers from fitness experts on how to use dumbbells to train chest muscles.

Dumbbell chest muscle training method 1: supine press

Lie on your back on a bench, place the barbell above your nipples, lift the barbell vertically until your arms are fully extended, fully contract your chest muscles, stay still for one second, and slowly lower yourself by inhaling while raising and exhaling while lowering.

Fitness advice: Be careful not to use too much force. You can gradually increase the strength. Exercise carefully to avoid spraining your neck.

Dumbbell chest muscle training method 2: Incline press

Lie on the bench with your head up at an angle of 30-45 degrees, hold a barbell with both hands above your chest, lift the barbell vertically until your arms are fully extended, stay still for one second, and slowly lower it to its original position.

Dumbbell chest muscle training method three: decline bench press

Lie facedown on a bench, hold a barbell with both hands under your chest, slowly raise the barbell vertically until your arms are fully extended, stay still for one second, and then slowly lower it to its original position.

The above is an introduction to dumbbell chest muscle training methods. If you feel too tired working in the office and your body functions begin to decline, you should start exercising in time. Now is a period of high incidence of diseases, and we need to prepare for the future. Therefore, only after understanding the dumbbell chest muscle training method and actively implementing it can we gain health.