First of all, you should get rid of the superstition about fitness. For men who want to build chest muscles inside and outside the gym, it is easier to be superstitious about desktop presses. Of course, news has its uses, and many fitness agreements will mention it, but you should know the following things about it.
If you want to keep your muscles in a relatively large amount of exercise to stimulate their growth. What happens when you lie on a board like this and start pushing up? The barbell will stop there and can't move. Therefore, in fact, the better tool to exercise muscles is not the weightlifting platform, but the bench press.
If you haven't warmed up, we shouldn't have done so much exercise in the first place. You lie on the dumbbell chair and imagine bench press. When your feet are together, your shoulders should be flat, then your hips should exert force, and your hips, upper shoulders and back of your head should be close to the table. Stimulating more muscle fibers by moving the wrist will have a better effect. If you want to go further, you can also swing your arm.
You can't do this when you are doing barbells. You have to push it up first, and then push it together, so that you can get better results when you shrink. Because barbell exercise needs to use the muscles of the chest to exert strength. Another advantage of dumbbells is safety. This helps to make up for the imbalance of muscles. Although I didn't hear the tearing of abdominal muscles and chest muscles, many people were lying on the table lifting barbells. So I suggest that if you really want to get twice the result with half the effort, you'd better practice the dumbbells 80% hard and use the rest on barbells.
Because of the wide range of joint activities in dumbbell training, we should pay attention to full warm-up before training, including 5- 10 minutes of aerobic training warm-up and stretching of main muscles of the body. Attention should also be paid to the selection of weight, especially in the first ten minutes of training, and dumbbells with relatively heavy load of 55%-70% should be selected. Don't move too fast, it is important to control it, especially the stability of the waist and abdomen. Exhale when training strength, fall back and inhale. It is more important to avoid single training movements and balance the whole body. Dumbbell training can also help women's muscles to be more elastic, improve women's basic metabolism and achieve the effect of losing weight without rebounding.