In our fitness training, the intensive training of chest muscles will be one of the most important training parts for most friends. If we want to practice our bodies well and make them stronger, then the training of pectoral muscles is what we have to do, that is to say, only by practicing our pectoral muscles well can we help our bodies become stronger.

In our intensive training of chest muscles, there is such an action. If we can do this training well, it will be of great help to our chest muscles.

This chest muscle training action is our dumbbell bench press. In my opinion, dumbbell bench press is a very good chest training action, which will be of great help to the growth of our chest muscle quality and muscle strength.

So how can we do dumbbell bench press well? For this problem, Bian Xiao, I want to tell you that when we do dumbbell bench press, if we can do these two important points well, it will help us very well, so don't hurry to collect them.

First, when pushing dumbbells, it is not advisable to let dumbbells touch each other.

When we are doing a lot of muscle training, or doing a lot of training movements, one thing we should pay attention to is that we need to keep our muscles tense.

That is to say, when we do training movements, we need to keep the target muscle in a state of high muscle tension all the time, and we can't let the muscle tension relax or even disappear.

Otherwise, in the process of doing movements, it is difficult for our target muscles to withstand better muscle stimulation, and then it is difficult for our target muscles to get better training results.

It's the same for us to do dumbbell bench press. If we can't keep the tension of the pectoral muscles well, then the training effect of our pectoral muscles will be very poor.

In order to keep the chest muscles in a high tension state when doing dumbbell bench press, we have to push dumbbells without touching them.

Because when we push the dumbbells up and let the two dumbbells touch each other, the tension of our chest muscles will be greatly reduced, because when the dumbbells touch, most of the weight of the two dumbbells will press on our elbows and shoulders, which will greatly reduce the pressure on the chest muscles.

Therefore, when we do dumbbell bench press, we must never let two dumbbells touch each other when pushing dumbbells, but let there be a certain distance between them.

Second, the elbow is slightly adducted.

Many of our friends may be doing dumbbell bench press in such a state that the big arm is perpendicular to the trunk.

For this kind of exercise, I want to tell you that when we do dumbbell bench press in this state, our shoulder muscles will exert too much force.

In this way, the feeling of chest muscle exertion will be reduced, which will affect the training effect of our chest muscles and may also increase the pressure on the shoulder joint, thus increasing the chance of shoulder joint injury.

If we want to make our chest muscles exert their strength better, it is better to make the elbow slightly retract when doing the action, and it is more appropriate to make the big arm and trunk at about 70 degrees.