2, dumbbell supine flexion arm lift. Lie on your back, hold dumbbells in both hands, put your arms straight behind your head and stretch them horizontally to your chest. Mainly exercise pectoralis major, as well as serratus anterior, and expand the chest at the same time.
3. Lift the upright crank arm. Stand upright, alternate left and right hands from bottom to top, and lift dumbbells. Can exercise the whole arm muscles.
4, lying dumbbell bird. Lie on your back, hold dumbbells in both hands, put your arms straight behind your head and stretch them horizontally to your chest. It can not only effectively stimulate pectoralis major, but also exercise other muscle groups such as triceps brachii and deltoid.
5. Tilt down the dumbbell bench press. The body leans downward, with the trunk at an angle of 15-25 degrees from the ground, with the head lower than the trunk. Hold dumbbells in both hands, bend and stretch backwards as far as possible, and push your back forward on your chest. A good method for the lower part of pectoralis major, and it has a good exercise effect on triceps brachii and deltoid toes.
6. Tilt the dumbbell upward and bench press. Lie on your back, with your torso at an angle of 35-45 degrees to the ground, your arms bent at right angles, and push up the dumbbell. Strengthening the upper part of pectoralis major has a good exercise effect on the front of deltoid, triceps brachii, serratus anterior and pectoralis minor.
7, dumbbell push-ups. Lie on your back on the bench, keep your body natural and your feet on the ground. Bend your elbow, hold the dumbbell with both hands, with your fists facing your eyes and your palms facing your legs, so that the axis of the dumbbell is directly above the nipple 1 cm, and push it upward. Dumbbell bench press is the best exercise for chest muscles, and also has a good exercise effect on the front of triceps brachii and deltoid muscles.