What are the ways to exercise your chest with dumbbells?

Fitness is a particularly good exercise method for the body. When doing fitness, we can not only improve our physical fitness, but also make our body shape more beautiful. It is even more important for male friends. We can make ourselves more masculine through muscle training. When exercising muscles, we mainly rely on equipment, dumbbells are one of them. Let’s take a look at the ways to exercise the chest with dumbbells.

The main dumbbell chest exercises include dumbbell flat bench press, incline dumbbell bench press, decline dumbbell bench press, and lying dumbbell fly.

The dumbbell bench press is the best exercise for exercising the chest and increasing the thickness of the chest, and it plays an irreplaceable role.

1. The dumbbell bench press is also the most basic compound training movement - it exercises almost all chest muscles and can also involve other muscle groups, such as the biceps, triceps, forearm muscles, etc., so the dumbbell bench press is also one of the most common movements in the gym.

2. Incline dumbbell bench press and decline dumbbell bench press are respectively aimed at training the upper and lower parts of the pectoralis major.

3. The supine dumbbell fly is also one of the classic exercises for training chest muscles. It is very effective in increasing the thickness of the outer side of the pectoralis major and outlining the chest lines. Based on the lying dumbbell fly, the extended movements are the incline dumbbell fly and the decline dumbbell fly.

For chest training, do it 3 times a week (once every other day), 2-3 exercises each time, 3-4 sets of 10-12RM to exhaustion for each exercise. In the early stages of chest training, dumbbell bench presses are used as the main exercise (such as 2 bench presses and 1 fly movement), mainly to increase the thickness of the chest. At the intermediate dumbbell fitness stage, the dumbbell fly movement is mainly used to outline the chest contour. At the same time, you can do other dumbbell chest movements such as dumbbell supine arm curls and raises, etc., to create stimulation with different loads on different positions of the chest and increase the fitness effect.

The above is an introduction to the methods of dumbbell chest training. When doing muscle training, we must choose different training methods according to the different muscle groups of the body. This is the most important thing. And when exercising, we must achieve effective stimulation of the muscles. After long-term persistence, we will find that the muscles will become more obvious.