Several ways to practice chest muscles with dumbbells are as follows:
Action 1: dumbbell narrow push-ups
Using dumbbells will increase the difficulty and instability of movements. Of course, it is not easy to complete the action without dumbbells.
① Bend over, hold dumbbells in both hands, put the dumbbells together, support the ground with your feet, and keep your body straight.
(2) Bend your arms and let your body slowly descend and inhale. Keep your body straight during the descent, and don't tilt or droop your hips until your chest is close to the dumbbell.
③ Straighten your arm, push your body back to the starting position and exhale at the same time.
Action 2: Dumbbell birds land.
① Lie on your back, with your upper body close to the ground, your knees bent and your feet firmly on the ground.
② Hold the dumbbell with both hands, palms facing each other, elbows slightly flexed, and push up hard until the arms are straight and supported on the chest.
(3) Hands fall to both sides in parallel, elbows bend slightly, and dumbbells fall until the muscles on both sides of the chest feel fully stretched.
④ The descending process is slow.
Action 3: Dumbbell clip chest
(1) Stand with your upper body straight, and hold the dumbbells with both hands slightly outward.
② Lift the dumbbell to the right side of the chest forcibly, and stop squeezing the chest at the apex.
(3) slowly put down the recovery, and don't let the arm fall freely.
Action 4: Bend and stretch the back arm of dumbbell neck with both arms.
① Hold a dumbbell in each hand (or both hands can hold dumbbells together), hold them together over your head, then bend your elbow and let your forearm droop backwards.
(2) Keep the upper arms close to the ears, keep them vertical, don't shake, contract the triceps, gradually extend the elbow joint, and straighten the forearms upward until the arms are completely straightened and the triceps are completely tightened.
(3) Bend the elbow, let the forearm slowly droop to the starting position, and make the triceps stretch as far as possible.
Action 5: supine dumbbell arm flexion and extension
(1) lie on your back, knees together, feet on the ground, abdomen.
② Hold a dumbbell in each hand, palms facing each other, arms straight and perpendicular to shoulders.
③ Bend your elbow and slowly lower the dumbbell to the sides of your head.
④ When putting down the dumbbell, keep the upper arm still.
⑤ Then straighten your arm upwards, tighten the triceps vigorously, and do peak contraction.
⑥ During the whole exercise, the elbows should be tightened in the direction of the body, and don't open outward.
Action 6: Dumbbell Bend
(1) Standing posture, the upper body is straight, the core is tightened, and each hand puts a dumbbell at each side of the body.
(2) Bend your arm and lift the dumbbell. Keep the forearm and arm as close as possible and stop for a while.
③ Then slowly lower the dumbbell until the arm is completely straight.
(4) Don't use waist strength to complete the movement during the movement, and don't swing backwards when the dumbbell is put down.
Action 7: Dumbbell Hammer Bend
① Standing, dumbbells are placed at both sides of the body, palms are opposite, upper arms are close to the body, and elbow joint is the only movable joint.
(2) Bend upward forcibly, you can feel the lateral expansion and upward lift of biceps brachii, and the highest point will contract at the highest point, and hold on for a moment.
(3) Then slowly recover to the lowest point when the arm is completely straight.
Action 8: Dumbbell Push-ups
① Hold dumbbells in both hands, slightly wider than shoulders, bend over, put your feet together, hold your chest out, and tighten your waist and abdomen.
(2) Then bend the elbow, let the center of gravity drop to the position where the chest is off the ground 1cm, and stop for a while.
③ Concentrate the strength of pectoralis major and push it up quickly.
④ Bend your arms to inhale, and stretch your arms to exhale.
Precautions:
1. Each action is 12-20 times, with a rest of about 30 seconds between actions. Do 2-3 groups at a time, 3-4 times a week.
2. Warm up before the action, stretch and relax after the action, and ensure the standardization and safety of the action during the action.
3. The choice of dumbbells should be decided according to your own ability and training purpose. Muscle training should be heavy and few times, and shaping should be light and many times.
4. If you can't finish the action, or reduce the difficulty or give up, don't force it.