In fact, as long as you are doing bench press, the related muscles (chest muscles) will be working, so don't worry too much, because bench press is a compound action involving multiple joints and muscle groups. The reason may be that triceps are more easily activated and triceps are more used to working in life! This is not a wrong move!

Sometimes, even if the movements seem to be all right, this phenomenon is due to poor muscle control, that is, our brain's ability to control muscles is poor.

All the muscles of the body are connected with nerves, and then with the brain. However, some links will "fail" because you use them too little or use other links too often in your life. How to "move" in daily life will determine the development mode of muscles and nerves.

How to practice chest muscles with dumbbell bench press

Essentials: At the beginning of the action, you must pay attention to the scapula as much as possible, clip it in the middle, hold your chest out at the same time, and leave a punch around your waist, so that you won't shrug your shoulders and hug your chest, and most of the gravity will fall to your chest and not be transferred to your shoulders too much. Keep this position all the time. When you exert your strength, you should concentrate your thoughts on your chest and feel that your chest muscles are tightening from shoulder to middle. It is your chest, not your shoulders, that exerts strength. Pay attention to the peak of contraction and experience the feeling of muscle tension. In short, remember three things: chest out, shoulder blades in, and mind the same.

Specific action requirements:

1, when doing bench press, first of all, we should ensure the standard of movement, in which we should pay attention to making the axis of dumbbell directly above the nipple 1 cm, otherwise the chest training effect will be poor.

2. Many friends push up and down slowly when doing bench press, and their chests contract. This is not to say that this method is wrong, but the effect of chest stimulation is not good. Slow up and down triceps brachii bears most of the weight, resulting in insufficient stimulation of chest muscles. Although slow motion can lift more weight, the training intensity shared by pectoralis major is obviously reduced.