Five movements of dumbbell training chest muscles. Exercise 1: Draw a circle with dumbbells on your back.

Relax and lie flat on the bench, step on the ground with your feet firmly, hold the dumbbell, open your arms to both sides, palm up, and stop the dumbbell above your head in the same trajectory to contract the pectoralis major, and then repeat the above actions.

Exercise 2: supine dumbbell bench press

Lie on the bench with the dumbbell in your hand, lift the dumbbell and bend your elbow to the top of your chest, slowly downward until your upper arm is parallel to the ground, and repeat the pressing action. When breathing well, it is best to contract the peak of pectoralis major and repeat 3-5 groups.

Exercise 3: supine dumbbell bending arm push

Lying on the bench, feet firmly on the ground, dumbbells stopped above the chest. Lift the dumbbell and exhale, so that the pectoralis major feels caught when lifting, lift it straight, slowly restore the action to the initial position, and then repeat the above actions.

Exercise 4: supine dumbbell neck and back arm flexion and extension

Relax and lie flat on the bench, step on the ground with your feet firmly, and put your dumbbells behind your head with both hands. Exhale when lifting, straighten to the top of the chest, and return to the initial action.

Exercise 5: supine dumbbell bird

Lie flat on the stool, hold the dumbbell in your hand, inhale with your arms straight up, and slide down smoothly with your arms open so that your elbows are shoulder height. Slowly put down the dumbbell, show the action of drawing an arc, bend your arm 90 degrees, find a feeling of hugging the bucket, and go up to the initial action.

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