First, dumbbell bench press

A. Key exercise parts: pectoralis major, deltoid and triceps brachii.

B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up.

C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it drops to the lowest position, it will do push-ups and exhale when it is pushed up. Then push it to the open position and sit down.

D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous.

Second, the lying dumbbell bird.

A. Key exercise areas: pectoralis major and deltoid.

B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest.

C. Action process: Two hand-held dumbbells fall to both sides in parallel, and the elbows are slightly flexed until the muscles on both sides of the chest feel fully stretched and the upper arms fall below the shoulders. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position.

D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to stretch and contract.

Third, dumbbell recommendation

A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper thoracic, triceps brachii and upper back muscles.

B. Starting position: Hold the bells on both sides of the head with both hands.

C. Action process: Push the dumbbell vertically with both hands until the arm is straight. Then slowly lower it to the starting position.

D. training points: dumbbell grip has greater freedom than barbell.

Fourth, side lift

A. Key exercise site: the lateral middle bundle of deltoid muscle.

B. Starting posture: stand naturally, with dumbbells in each hand in front of the anterior pituitary, elbows slightly flexed and eyes forward.

C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to the level of the head. Then, slowly fall back to the original position along the original path and repeat it.

D. training points: in the process of lifting and releasing the bell, the elbow and wrist are always slightly flexed, which is more effective for the contraction of deltoid muscle. When the dumbbell is lifted to both sides, at the same time, the wrist is turned up slightly higher than the thumb until it is lifted to the highest position. When the dumbbell falls, the wrist turns back.

5. Use dumbbells or barbells for the front flat lift.

A. Key exercise areas: upper chest and deltoid toes.

B. Starting posture, standing naturally, holding a bell in each hand or lifting a barbell in front of your legs.

C. Action process: Lift the dumbbell or barbell forward (elbow slightly flexed) until it is parallel to the line of sight. Then, slowly put down the reduction and repeat it.

D. training points: if you use dumbbells, put your fist forward and hold the bell in front of you. This method is to concentrate on training deltoid toes alone.