How to Strengthen Your Upper Chest Muscles

Chest muscle exercises can be performed by both men and women. Men can exercise their chest muscles to make them more developed and appear more masculine. If women exercise their chest muscles properly, their breasts can become more upright and more feminine. There are many ways to exercise chest muscles. The more common dumbbells can be used as the main equipment for exercising chest muscles. The following introduces how to exercise chest muscles with dumbbells.

Incline dumbbell fly, focus on exercising the upper chest and deltoid muscles. Starting position: Lie on your back on an inclined bench press, holding a dumbbell in each hand, palms facing each other, and push up until your arms are straight. Action process: Hold the dumbbells in both hands and lower them parallel to both sides, bend your elbows slightly, and lower the dumbbells until you feel the muscles on both sides of your chest are fully stretched. As the dumbbells drop, take a deep breath. Exhale as you raise the bell back to the starting position. Training points: If the arms are straight when the dumbbells fall to the sides, it will be difficult for the chest muscles to get the feeling of stretching and muscle contraction.

Dumbbell bench press, key exercise areas: pectoralis major, deltoids and triceps. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Stretch your palms upward and hold the dumbbells. Action process: Stretch your arms straight to both sides, bend your arms slowly, and let the dumbbells fall vertically. When they reach the lowest point, perform the push-up movement, and exhale while pushing up. Then push up to the open position and repeat. Training tips: Don't arch your back and buttocks or hold your breath, as this will cause your muscles to lose control and is very dangerous.

Whether it is the incline dumbbell fly or the dumbbell bench press, you should be careful when exercising. At the beginning, you should not choose dumbbells that are too heavy to avoid accidents caused by excessive weight. This kind of chest muscle exercise should be performed every day to effectively stimulate the growth of chest muscles. It should also be noted that during exercise, the protein content in the diet should be appropriately increased, which is more beneficial to muscle formation.