First, the different parts of the exercise:

1, supine dumbbell: The main exercise is the whole pectoralis major.

2. Push the dumbbell obliquely upwards: the main exercise is the upper bundle of the main muscles.

Second, the effect of exercise is different:

1, bench press dumbbell: bench press is the main action of practicing chest muscles, which is very helpful to strengthen the whole chest muscles.

2. Push up the dumbbell: Pushing up can make your pectoralis major look full and not droop.

Third, the movement sequence is different:

Sitting on your back and pressing dumbbells is the basis of all chest muscle exercises and the main action of practicing chest muscles. After the whole pectoral muscle is expanded, it should be tilted upward and downward to shape the lines of the upper and lower parts of the pectoral muscle, so that the pectoral muscle can be beautiful.

Fourth, pressing the dumbbell down can deepen the line along the lower edge of your pectoralis major and make it look more obvious.

Extended data:

Precautions for beginners to exercise chest muscles (supine dumbbell, upward dumbbell, downward dumbbell):

1, the bench press dumbbell belongs to the bench press with free equipment, and the arm strength is not enough to control the stability of the dumbbell, which is easy to cause damage. For the sake of safety, beginners do not recommend dumbbell bench press, and barbell bench press is best done with Smith machine.

2. Don't arch your back or hold your breath when doing bench press, which will make your muscles out of control and dangerous.

3. It is important to ensure the correct axis of motion of dumbbells:

Dumbbell bench press should be placed about one centimeter above the nipple.

Dumbbells should be placed near the clavicle of the upper chest when pushed obliquely upward.

Dumbbells should be placed on the lower chest. Only in this way can we effectively exercise the corresponding pectoralis major target area.

4, be sure to pay attention to open your elbows, and open your arms at your sides when doing bench press, so you can basically rely on pectoralis major to complete the action. When you put it down, your palms gradually move forward to both sides of your shoulders. At this time, the arm should droop naturally, and the elbow surface of the adult hand is perpendicular to the ground. When doing push-ups, don't exert yourself on the triceps brachii.

Dumbbell bench press is a risky action, you must be equipped with better training gloves and wristbands to protect your hands.

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