How to train chest muscles with dumbbells

Regular physical exercise can make our bodies healthier and improve our figure, but there are many kinds of sports. Dumbbells are one of the most popular ways among young people, especially male friends. Regular exercise with dumbbells can also exercise the chest muscles well. However, we must master the method to achieve better results. Let's learn how to use dumbbells to train the chest muscles.

How to train chest muscles with dumbbells

Superset exercise 1: Flat bench press and chest clamp

The flat bench press will give you the broadest chest muscles. No other exercise targets the entire pectoral muscle group with as much weight as this exercise, and no other exercise engages as many muscles to develop the entire pectoral muscle group as this exercise. During the exercise, you must use as heavy weight as possible and expand the range of motion. When lowering the barbell to the chest, the latissimus dorsi should move backward and downward together. When pushing up, you should "stretch your two wings" and let your shoulders and latissimus dorsi help you push the pectoral muscles to the top.

When your chest muscles have reached exhaustion, immediately use the puller (adjust the weight in advance) to squeeze your chest. Your arms should be stretched backward more than 180 degrees to fully stretch your chest muscles. Use the tension of your chest muscles to keep your arms slightly behind your back for a moment. Then, concentrate the contraction force of your chest muscles to pull forward (try to minimize the force on your arms) until your two handles touch each other. What I do is keep my arms straight at all times, not allowing them to form a downward angle at any time, so that my arms are always in a horizontal movement.

This non-stop cycle exercise (one main exercise plus another corresponding exercise) constitutes the first superset. Rest for about 30 seconds between sets and repeat the cycle three or more times. To complete all 4 sets of the exercise, the reps of the bench press are 12, 10, 8, and 7, respectively. The repetitions of the 4 sets of chest clamp exercises should be maintained at 15 times/set.

Superset Exercise 2: Incline Dumbbell Press and Push-ups

Since the main pectoral muscles have been exhausted, the second superset can be used to strengthen the top and bottom strap muscles of the pectoral muscles and the restricted areas on both sides.

You need to get into the incline dumbbell bench press group as soon as possible, so you only need to do 1 warm-up group. The purpose is to familiarize yourself with the new movement angle and control the stability of the dumbbells. Choose a weight range that can provide solid resistance and do 15 times/group of exercises. If the weight is too heavy, it will become a formal group, and if the weight is too light, it will not be helpful to the formal group.

Do 12 reps of the first set of incline bench presses. Once you are done, immediately do a set of push-ups until exhaustion. Repeat the cycle 3 times. To complete 4 sets of exercises, the last 3 sets of incline bench presses are 10, 10, and 8 reps, respectively. In addition, the range of motion for each push-up should be as large as possible and the number of times should be counted. Each set of exercises should be ensured to reach exhaustion. At the same time, set goals for yourself to exceed the original number in the next training.

To achieve better results in exercising, you need to master the methods and ways. The above is an introduction to how to use dumbbells to train chest muscles. After understanding it, male friends who want to improve their body shape can exercise according to the above methods, but if you want better exercise, you must persist for a long time.