Flat dumbbell bench press: this action can effectively exercise the pectoralis major muscles of the human body. Exercise pectoralis major to increase the thickness and circumference of pectoralis major. Let's talk about the basis of this action first. We need a flat stool, enough for us to lie on, and then our feet need to be flat on the ground; Elbows are slightly bent. Hold the dumbbell, keep the two dumbbells at the same height, palm facing the chest, and keep the dumbbell in the middle of the chest muscle.
Tilt dumbbell bench press upward: This action is mainly to exercise the pectoralis major of the pectoralis major group. Different from flat dumbbell bench press, you need to find an inclined plate with an inclined angle of 30 degrees, which can better stimulate our chest muscles. It is worth noting that the greater the tilt angle, the more obvious the training effect we get. If the tilt angle is greater than 30 degrees, our deltoid toes are likely to bear more weight. Basic movements: We put our bodies on the inclined board, our feet are flat on the ground, and the dumbbells are placed directly above our shoulders.
Descending dumbbell bench press: This action is mainly to exercise the lower part of pectoralis major in our pectoralis major group. We need to adjust our sloping board slightly downward, then land on our feet, put our bodies on the sloping board, and put our waist up slightly, but not too much; Our dumbbells need to move up in parallel, and we also need to use our chest to drive the dumbbells to do parallel movement, so that the plane can stretch the muscles of our chest; When we finish this action, it is best that our elbows open the joints at a 90-degree angle. We need to keep a steady moving speed, whether online or offline. Don't be too fast, find the right rhythm and exercise our pectoralis major reasonably.