How to practice chest muscles with dumbbells
1, lying on your back with dumbbell chest push
Mainly exercise the whole pectoralis major muscle.
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.
The action of dumbbell training chest muscles
The first action: upper pectoralis major exercise and upward inclined dumbbell bench press.
Let me explain first. In fact, the first, second and third movements can basically be summed up as one movement. The difference is that the inclined plate is divided into parallel, upward inclined and downward inclined, and the muscles targeted are also the middle, upper and lower parts of pectoralis major. When practicing the above actions, pay attention to your feet on the ground, only rely on the instrument chair on your back, and only use your chest (main body) and arms (auxiliary body) to exert force, feel the tension and extrusion of your chest muscles, and sink your shoulders. Don't shrug your shoulders to participate in exerting force, otherwise it will easily involve the middle and rear bundles of deltoid muscle and trapezius muscle, resulting in unnecessary strength loss.
The second action: dumbbell bench press to do the middle chest strike exercise.
The third action: the lower chest exercise under the reclining push.
Lie on your back on the lower inclined plate and keep the dumbbell trajectory straight up and down.
The fourth action: the dumbbell bird sews in the pectoral muscle to exercise.
Grab a dumbbell with both hands, do the flying bird action, feel the squeezing of pectoral muscles at the highest point, and slowly fall when falling, and do the antagonistic training of dumbbell falling with pectoral muscles.
How to make a dumbbell bird?
1. Sit on the bench with dumbbells in both hands, with your feet evenly on the ground, then slowly lie flat, elbows straight, chest out and abdomen in.
2. The movement starts with lifting hands in parallel, then elbows of both hands are slightly bent, slowly opened, dumbbells are aimed at your heart, and slowly descend to both sides. Just drop to be parallel to the body (the degree of drop will vary according to the softness of each person's shoulder joint, focusing on their own comfort and effectiveness)
3. Restore the action, clip the dumbbell back to the top of the chest with both hands, and finally straighten your elbows to complete the action.
Matters needing attention in dumbbell fitness
First, dumbbell exercise must pay attention to the warm-up activities before exercise. The most important thing is to move the wrists and fingers. Because in dumbbell exercise, we mainly grasp dumbbells with our fingers and control dumbbells with our wrists, so these two places are easy to get hurt.
Second, there are many ways to exercise dumbbells, but no matter what kind of dumbbell exercise, you need to pay attention to the weight selection of dumbbells. We just started exercising, so we suggest that dumbbells should not be too heavy. It is recommended to use five kilograms.
Third, when training dumbbells, if you are a girl, you'd better wear a hand protector on your hand. Because long-term dumbbell exercise will cause calluses on the hands, which is very unsightly for girls. So bring sports gloves or dumbbells wrapped in plastic to protect your hands!