You are talking about dumbbell press, which mainly exercises the large muscle groups of the upper body: deltoid anterior bundle, deltoid middle bundle, trapezius muscle, pectoralis major upper bundle and triceps brachii, which can effectively increase muscle volume and make shoulders wider and thicker.

Action: You can practice standing posture or sitting posture (standing posture can use more weight and more muscles to participate in training, sitting posture is more aimed at deltoid muscles, and the action will be more standardized). Put your hands on the dumbbells on both sides of your head. (Note: when doing the action, keep your palm forward) Push the dumbbell until your arms are straight, and then slowly lower it to the starting position.

One or two hundred at a time is to lose weight, which belongs to aerobic exercise, such as running, skipping rope, swimming ... and so on.

If your purpose is to exercise muscles, you need to change a pair of big dumbbells, and each group can only repeat 6 to 8 times. Do 3 groups and rest for 2 minutes between groups. When doing the action, raise 1 sec and lower it for 2 seconds (controlled reduction).

If you want to increase muscle strength, each group can only repeat weight training three times, and the requirements are the same as above.

If you want to describe muscle lines, you should use weight training that can be repeated 12 to 15 times in each group, and rest between groups 1 minute, as above.

Furthermore, if you don't want to involve the triceps too much, then don't stretch your arms too straight when lifting, that is, don't lock your elbows.