How to train muscles with dumbbells

Nowadays, not only female friends pay more attention to their body shape, many male friends have also started to exercise. However, the effect they want to achieve in exercise is exactly the opposite of that of female friends. Male friends hope to exercise the muscles in their bodies so that they look more manly. Generally speaking, if you want to build muscles, you must do some high-intensity exercise, otherwise your muscles will not become stronger. Usually, dumbbells are used to exercise muscles.

1. Bench press: mainly trains the thickness of the pectoralis major and the chest groove.

Action: Lie on a bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly return to the original position. Tip: Push up and down in an arc to fully contract and thoroughly stretch the pectoralis major.

2. Incline press: mainly trains the upper chest muscles.

Action: The action is the same as the bench press, the difference is that the bench surface is adjusted to an angle of 30 to 40 degrees, and you lie on it diagonally.

3. Supine fly: mainly exercises the middle groove of the chest.

Action: Lie supine on a bench, hold dumbbells in both hands with your palms facing each other, stretch your arms naturally above your chest, bend your elbows slightly and lower the dumbbells to the sides in an arc to the lowest point, fully stretch your chest muscles, and contract your chest muscles to raise your arms in an arc to the original position.

4. Supine straight-arm pull-up: the best exercise to expand the chest cavity and train the pectoralis major and serratus anterior muscles.

Action: Lie on a bench with your shoulders back and your feet on the ground. Hold one end of the dumbbell with both hands above your chest. Use your shoulder as the axis to slowly lower the dumbbell to the back of your head (feel your pectoral muscles and thorax stretching). When you reach the limit, pull the dumbbell back to the original position.

Note: To prevent damage, the lowering process should not be too fast.

So when you choose to use dumbbells to exercise your muscles, you must do some warm-up exercises, otherwise you are likely to suffer muscle strain. There are many ways to exercise with dumbbells. You can choose different methods according to the parts you want to exercise. It is best to avoid injuries during exercise, so when putting down the dumbbells, you must move slowly and not too fast.