The most effective way to exercise chest muscles with dumbbells is to lie on your back and bend your arms and stretch your arms.

Description: Relax and lie flat on the bench, step on the ground with your feet firmly, and lift the dumbbell behind your head. Exhale when lifting. Pay attention to your chest muscles and slowly straighten your arms forward.

Dumbbell bench press

Description: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbow and hold the dumbbell, with your fist facing your eyes and your palm facing your leg. The axis of the dumbbell is above the nipple 1 cm (in the middle of the pectoral muscle) and close to your chest. Push-ups, elbow adduction, elbow pinching and chest pinching. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. 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.

Dumbbell ring

Description: Relax and lie flat on the bench, step on the ground with your feet firmly, hold dumbbells, palms up. Spread your arms to your sides and raise them above your head. Lift the dumbbell over your head, resume the same trajectory, stop and let the pectoralis major contract. Repeat the above actions.

Dumbbell elbow push

Action description: Lie on the bench, step on the ground with your feet firmly, and park with dumbbells above your chest. Lift the dumbbell and exhale! Let the pectoralis major feel caught when lifting. Raise your arm and straighten it, and slowly restore the movement to its original position. Repeat the above actions here.

Dumbbell bird

Action Description: Relax and lie flat on the bench, with your feet firmly on the ground to ensure the free movement of your shoulders. Hold the dumbbell and keep your arms straight and slightly bent. 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. The whole movement process should be smooth and the dumbbells should be controlled well.

It is suggested that obese people lose fat first and then exercise in the above way. Training three or four times a week will have better results.