How to do dumbbell chest muscle training?

You can exercise anytime and anywhere, and you can build muscles at home. How can you use dumbbells to build incredible muscles? In fact, dumbbells are not the key to the problem. The key lies in how to use dumbbells. You don't have to practice all the movements in every training session, nor do you have to exercise your whole body in every training session. Below we will teach you how to use dumbbells to build muscles at home. Let’s take a look.

1. Dumbbell Rowing

Viewed from the side. John's back muscles thickened by at least 4 inches (1 inch = 25.4 mm). Seen from the front, his back looked like the head of an angry cobra. Such beautiful back muscles are developed by dumbbell rowing, because this movement allows him to stretch and contract the latissimus dorsi to the maximum extent.

He bent one leg on a bench and placed the other leg slightly bent, with his foot on a 6-inch high wooden platform. He leaned forward and lowered the dumbbells as hard as he could to stretch his latissimus dorsi, then pulled the dumbbells up until his hands were above his leaning upper body. When lowering the dumbbells, the lowest point is deeper than that of most people. Try to keep your shoulders as still as possible throughout the entire movement and do not let them swing excessively. Do 8 times in a set.

2. Reclining Fly

Lie on your back on a bench with a certain incline to fully stretch your chest muscles and fully stimulate them. When doing this exercise, cross your legs and keep your feet off the ground to avoid arching your back and reducing the effect of the training. The dumbbells should not touch each other when you reach the highest point, and your elbows should be slightly bent when you lower them. He said that when flying, one should imagine holding a big bucket. Only in this way can we ensure that the actions are correct. The weight of the dumbbells should be such that you can only lift them 8 to 10 times.

3. Supine chest press

Lie flat on a bench with your body perpendicular to it, the upper and middle part of your back touching the bench, your head suspended in the air, your feet on the ground, and your arms kept straight during the movement. Pay attention to your breathing. Exhale when you lift the dumbbells from the lowest point, and inhale when you lower the dumbbells from the highest point. Make sure to lower the dumbbells fully until they almost touch the ground. Do 20 times in one set.

4. Leaning Bird

John said this is the most effective way to widen the shoulders, and he always puts this exercise first when training the shoulders because the posterior deltoid is the most difficult to train and the hardest to grow. He placed a towel on a half-man-high stool and placed his forehead against it.

Bend your arms slightly and raise them to the sides, rotating them outward at both times so that your thumbs point to the ground. Raise your arms until your elbows are slightly above your shoulders, then slowly lower them back to the original position. Generally do it 12 to 15 times.

5. Arnold Raise

Raising your hands is as important to your shoulder muscles as squats are to your quadriceps. He sometimes did standing presses, sometimes seated presses, and sometimes shoulder-turned presses (this movement was advocated by Arnold a few years ago). Note that the upper body must be kept upright. It is best to have a self-supporting object on the back or secure it with a strap to prevent the shoulders from shaking unsteadily.

The editor needs to remind everyone that the fifth movement is more difficult than the general dumbbell raise, so the weight should be slightly lighter. Start by holding the bell at the sides of your shoulders with your palms facing each other. When you reach the highest point, your palms should face forward. The trick to this move is to keep your elbows vertical as you extend and lower them. In addition, it is necessary to combine a healthy diet, mainly eating more fruits, vegetables and some lean meat.