4 dumbbell movements to shape the big chest muscles

4 dumbbell movements to shape the large chest muscles

　　To quickly develop the chest muscles, it is very important to use some auxiliary devices. In order to achieve the desired effect, you can increase exercise and intensity, using dumbbells to do some bench presses and presses is a good way to do some bench presses and presses. Of course, the skills during the fitness process are also very important. You can refer to the following 4 steps.

1. Inclined plate bars, dumbbell bench presses. Why do some people practice for a long time without obvious results? It means that the movement requires To improve. First, pay attention to the key points of the movements. Change the habit of doing bridge presses. Otherwise, it will become an approximate flat bench press. The exercise part will be freed from the middle and lower chest. Second, if the whole movement is not effective, you can consider the half-time movement, and focus on the upper chest and increase the weight appropriately. Please protect or help with your companions. Third, if the effect is not good with a barbell, you can mainly use dumbbells. There is a small trick: do not walk straight when descending the dumbbell, you can slightly roll your wrists to make the route slightly C-shaped, so that you can A component is generated in the tangent direction and added to the upper chest cross section. The key point is that attention must be focused on the upper chest cross section. Imagine the tendons and veins that burst out. The congestion is good to strengthen the training effect.

　　　2. Upright bar dumbbell press, without a belt, press with a load of 6 to 8 times per set. Because the body naturally leans back, it has a strong stimulating effect on the upper chest. It can quickly "overwhelm" the exposed clavicle.

　　　　3. Flat bench press. Due to differences in body structure and flexibility, it has a strong stimulating effect on the upper chest. .If the inclined bench press has little effect, you might as well use flat bench press to develop the upper chest. The key points of the action are: when lowering the barbell, place the bar on the neck, focus on the upper chest, and then place a wooden piece under the bedboard to make it at a small inclination of 5 to 10 degrees to facilitate the lifting of the chest.

　　4. Forward-tilting push-ups. Raise your feet and lean your body forward about 10 degrees, up to 15 degrees, otherwise the focus of the stress will turn to the shoulders. You can ask your companion to add barbell pieces on the upper back.