Lead: Dumbbell is a very common fitness equipment, and we can use dumbbell for various fitness activities. By using dumbbells, fat people can lose fat and thin people gain muscle. Similarly, female friends can also use dumbbells to exercise chest muscles, so how to exercise chest muscles is better? Now I will introduce some methods of using dumbbells to exercise chest muscles, hoping to get the approval of female friends.

1. Lie flat on the instrument and lift the dumbbell from both sides to the middle with both hands.

This action is the most typical exercise for chest muscles, so this method is also recommended. Specific action essentials: When the hands are open, the pectoral muscles must be in a relaxed state, instead of transitioning outward, so that the pectoral muscles can be stretched again. Action frequency should not be too fast, generally a group of actions can be completed in 5~6 seconds. Exercise at least 20 times each time.

2. Lie flat on the instrument and raise the dumbbell with both hands.

This is also a typical way to exercise chest muscles. Pay attention to warm up in advance before exercise and keep active. Don't stay at the top when you lift it. You can put it down after lifting it, not too fast. Every exercise time should not be too short, otherwise the effect is not good. Generally, you should do at least 30 exercises at a time and keep exercising every day.

3. Hold the dumbbell with both hands, bend over 90 degrees and lift the dumbbell to both sides.

This action is difficult and consumes a lot of energy. Pay attention to the balance of your body when exercising, and don't lift dumbbells for too long, because you exercise your chest muscles, just stretch them.

4. Push the dumbbells up and close them slightly. After the action is completed, exhale, return to the starting position smoothly, and inhale.

When doing training, pay attention to the trajectory of dumbbells. You should press the dumbbell firmly, extend your elbows to both sides and move your arms in the same vertical plane. Putting the dumbbells together slightly can expand the range of activities of the chest muscles and enhance the effect of the whole training. Don't straighten your arms completely to avoid putting too much pressure on the triceps brachii.

Dumbbell is a very convenient fitness equipment. In addition to exercising chest muscles, we can also exercise our abdominal muscles, biceps brachii and other muscles with dumbbells, but we should warm up properly before exercise, otherwise it will cause damage to our muscles. Finally, I wish you all good health.