Dumbbell bird and dumbbell bench press are suitable for each group

The pectoralis major muscle is the largest fan-shaped flat muscle in the human body. The main movement is horizontal introversion of the shoulder joint, which is the movement when we hug. The following are two sets of methods that are most suitable for training the pectoralis major muscle at home.

Men use dumbbell bench presses. Pushing dumbbells upwards on their backs can exercise more muscle groups and are more suitable for men. First, hold the dumbbells tightly with both hands and lie slowly on the floor to ensure that the lumbar spine, thoracic spine, and back of the brain are stable to contact the ground. Then, straighten your arms, but do not completely lock the elbow joints, and slightly bend them. The heart of the fist is facing the lower limbs. When inhaling, bend the elbow and open the arms outward. When the elbow joint is about to touch the ground, exhale and lift your chest up, and use the strength of the pectoralis major muscle to pull both arms back into place.

At this time, your spirit should be completely focused on the pectoralis major muscle. When the arm is close to being fully extended, one action ends. If the purpose is to increase the size of the pectoralis major muscle, it is recommended to repeat 8-12 times. The weight of the dumbbell is basically exhausted after completing 12 presses, but the standard movement can be completed.

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Super dumbbell bird suitable for women. This is a single joint movement, suitable for improving the lines of the pectoralis major muscles, making women's chest more elastic and three-dimensional. The arms are straightened, the elbow joints are slightly bent, and the heart of the fist is opposite. When inhaling, the arms are opened outwards, and the lower arc is maximized. When the arms are about to touch the ground, you can clearly feel the pectoralis major muscles stretching outwards. If the feeling is not obvious, it is recommended to raise your chest a little. Use the strength of the pectoralis major muscles to pull the arms back to the starting state. Find The feeling of hugging, imagine that you are trying to hug a big tree.

It is recommended to do 16-20 times in a row. The weight of the dumbbell is just about 22 times. Note that the entire movement is centered on the shoulder joint and the arms are doing horizontal introversion. Finally, I remind everyone that during the exercise, you must pay attention to the stability of the body and the coordination of breathing to achieve twice the result with half the effort.

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