The method of dumbbell training chest muscles 1. Dumbbell bench press

1, dumbbell flat bench press (in the middle of chest muscles)

Lie on your back on the bench, keep your body natural and your feet on the ground.

Bend your elbow and hold the dumbbell with both hands, with fists and eyes facing each other and palms facing your legs, so that the axis of the dumbbell is located directly above the nipple 1 cm.

Push-ups, elbow adduction speed should be stable, elbow should be clamped at the same time, and the last two arms should be nearly straight, and exhale after the action is completed.

Then the arms are slowly bent to make the dumbbell slide vertically, drop to the initial state, and inhale after the action is completed. Just repeating the practice.

2. Tilt bench press on dumbbell (upper part of pectoral muscle)

Adjust the dumbbell stool to an upward tilt angle (between 30 degrees and 45 degrees). Legs on the ground, hands holding dumbbells.

Slowly lower the dumbbell over 1 s to 2 seconds. Dumbbells are roughly parallel to the nipple position? Hold the dumbbell with both hands parallel.

Keep your chest tense. If you want to get better results, you can contract your chest muscles.

3, dumbbell downward oblique bench press (lower part of pectoral muscle)

The downward inclined dumbbell bench press changes the position of the stool on the basis of dumbbell bench press. The trunk is at an angle of 15-25 degrees with the ground, and the head is lower than the trunk.

Push the dumbbells to the position where they almost touch each other, make a short stay, perform peak contraction, and then slowly and smoothly drop to the initial position.

The dumbbell always stays within the control range and moves slowly and smoothly. Don't covet that the weight will affect the training effect.

Second, the dumbbell bird

1, Dumbbell Flat Bird (middle sulcus of pectoral muscle)

Relax and lie flat on the narrow stool, step on the ground with your feet firmly to ensure the free movement of your shoulders, hold dumbbells, straighten your arms up and bend your elbows slightly.

Inhale, spread your arms and slide smoothly so that your elbows are shoulder height. Push the dumbbell to the initial position while exhaling, and find a feeling of hugging the bucket.

Ensure the coordination and unity of movements, and don't let one side be standard and the other side be deformed, resulting in asymmetric development of both chest muscles.

2. Dumbbell Tilting Bird (upper part of pectoral muscle)

The action is the same as dumbbell lying bird.

The upward tilting dumbbell bird action has a very significant exercise effect on the thickness and lines of the upper part of pectoralis major muscle.

3. Dumbbell leans downward (lower part of pectoral muscle)

The action is the same as dumbbell lying bird.

The downward sloping dumbbell bird action has a very significant exercise effect on the thickness and line of the lower part of pectoralis major muscle.

It should be noted that the intracranial pressure will increase when the head is down. So the action time should not be too long.

Third, supine flexion arm lift (wide chest is very effective)

Practitioners lie on their backs on the bench, their hips sink, their chests rise and their bellies fall, and their feet bend to support the whole foot and the ground to maintain balance. Raise the dumbbell with your palm up, above your head.

When you raise the dumbbell with both hands, slowly bend your elbow to the top of your head until the upper arm is parallel to the ground, and the angle between the upper arm and the lower arm is 100- 120 degrees.

At this time, the whole pectoralis major muscle is fully expanded, the chest is expanded, the waist is restored, and the buttocks are sunken.

When the dumbbell drops to the lowest position, concentrate the strength of pectoralis major and latissimus dorsi to recover, and lift the dumbbell along the original route until the arms are straight and located directly above pectoralis major.