Dumbbell chest training movement illustrations

Pectoral muscle training generally requires special movements, especially auxiliary equipment, because the pectoral muscle muscle group is relatively large and it is difficult for us to exercise normally. Only through special movements can we achieve better results. Dumbbells are equipment we often use in daily life, so what are the dumbbell chest training movements?

Dumbbell birds

　　Dumbell birds can be completed on the bench. At the beginning, we leaned over and lay on the bench, and then placed our feet on both sides of the bench to maintain a balance. At this time, we hold our hands together. A dumbbell is in the hands, and then the hands are naturally hanging. The movement begins. We slowly lift our hands up until we open our hands and lift them upwards, and straighten them parallel to the ground. At this time, we can slowly stretch our hands back until our shoulders and backs stretch back. We then relax our arms and start the movement again. We can complete 20 sets each time, and we can perform 3 sets.

Supine dumbbell bench press

The dumbbell bench press is completed by us lying flat on the bench. At the beginning, we hold one dumbbell in each hand on our hands and tighten our hands in front of our chest. At this time, The movement begins. We slowly push the dumbbell upwards with our hands until we lift the dumbbell to the highest position with our hands. At this time, our hands are straightened. Then we slowly retract our hands and re-action. We can complete 15 movements each time, and we can perform 3 sets.

　　Dumbell stretching after strength

　　The stretching after strength is difficult and at the same time there are certain risks, so before we start, we need to choose the weight of the dumbbell. At the beginning, we hold one dumbbell in our hands with each hand. At this time, we place our hands behind the strength, and the movement is turned on. At first, we slowly stretch our hands up until we stretch the dumbbell to the highest position, and then slowly put our arms back down and return to the back of the strength position, and re-action. Each time we can perform 20 sets, 2 to 3 sets.

The above is the introduction to the dumbbell chest exercise movements. With dumbbell assisting us to complete the movements, the exercise effect is more obvious, but we also need to persist in order to make our chest muscles more effective.

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