1. Dumbbell flat bench press: The human body is in supine position, with feet flat on the ground; Bend your elbow, hold the dumbbell, push your arm vertically upward, retract your elbow, and clamp your elbow while clamping your chest. Keep it at 0.5- 1 sec, and then slowly fall.

2. Dumbbell flying bird: This action can be used in supine or prone position, with both hands holding dumbbells straight to both sides and feet naturally landing. Elbow slightly bent, lift two dumbbells close to each other and touch them gently. The action route is an arc, and then stops after the highest point. Then slowly return to the original position.

3. Dumbbell bending arm lift: The human body takes a supine position, with both feet on the ground, hands holding dumbbells behind the head, arms in a straight line with the body, and elbows slightly bent. Lift the dumbbell to the highest point with chest strength and stay for 1-2 seconds. Then slowly return to the original position.

Dumbbell bench press is to hold the dumbbell and push it up, and the elbow is retracted, while the elbow is clamped and the chest is clamped. The key exercise parts of dumbbell bench press are pectoralis major, deltoid and triceps brachii; Suitable for people who need to exercise chest muscles.

The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. Then, make the two arms straight and open to both sides, and the two arms slowly bend, and the dumbbell falls vertically, and when it drops to the lowest place, it is pushed up.