There are seven main movements in dumbbell chest exercises, namely: supine dumbbell chest push, supine oblique dumbbell chest push, supine oblique dumbbell chest push, supine oblique dumbbell bird, supine oblique dumbbell bird, supine dumbbell arm flexion and extension.

1, lying on your back with dumbbell chest push

Mainly exercise the whole pectoralis major muscle.

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2, supine tilt dumbbell chest push

Mainly exercise the upper edge of pectoralis major muscle.

3. Push your chest with dumbbells lying on your back and leaning down.

Mainly exercise the lower edge of pectoralis major.

4, lie on your back and lie flat dumbbell birds

Mainly exercise the lateral pectoralis major and the suture of pectoralis major.

5, supine and tilt dumbbell birds

Mainly exercise the lateral upper margin of pectoralis major and the middle seam of pectoralis major.

6, supine oblique dumbbell birds

Mainly exercise the lateral lower margin of pectoralis major and the middle seam of pectoralis major.

7, supine dumbbell arm flexion and extension

Mainly exercise the upper edge of pectoralis major and the middle seam of pectoralis major.

Dumbbell exercises chest muscles with medium weight or above, each group is 8 to 12 weight, and gradually increase the weight to exercise. Generally, two or four exercises are used to exercise the chest muscles in a training class.