Equipment: Only a pair of adjustable dumbbells and parallel bars are needed here.

Training 1: parallel bars arm flexion and extension

Objective: The lower and outer edges of pectoral muscle.

Steps: Try to find parallel bars with wide grip distance, so that when you bend your arms and lower your body, you can lower your body deeper and stretch your chest muscles more. V-shaped parallel bars are also a good tool for practicing chest muscles.

Tip: Wide grip can help you collect more chest muscle fibers.

Exercise 2: supination wrist flat bench press

Objective: The outer edge and thickness of pectoral muscle.

Steps: Lie on your back and hold dumbbells by your sides. At the bottom, palms facing each other, elbows sandwiched by your sides. When you push the dumbbell up, turn your wrist outward until your palm is in the highest position.

It is suggested that wrist external rotation can increase the recruitment of pectoral muscle fibers

Training 3: Flat towel dumbbell bird

Objective: The outer edge of pectoral muscle and thoracic groove.

Steps: If there is no dumbbell stool at home, how to practice chest muscles with dumbbells? Remedy: a towel. In front of the dumbbell bird, fold the towel into two palms and lie on your back between your shoulder blades. After raising your body, hold the bell with both hands and straighten your arms all the time, put down the dumbbell until it almost touches the ground, then do horizontal adduction of the shoulder joint and clamp your chest inward with force.