Effects of strength lift dumbbell training on chest muscles

Many bodybuilding training exercises evolved and developed from strength lifting training. I once communicated with foreign bodybuilder Anton Smith and found that they paid special attention to the impact of basic strength lifting training on muscles. They believed that strength lifting training is the most effective way to improve muscle thickness.

Imagine the strong chest muscles of Arnold Schwarzenegger and others. Yes, many people have chest muscles similar to them, but their uniqueness lies in the development of internal chest muscles.

　　Internal chest muscles are usually more difficult to exercise, and the general reason is that our training always revolves around the barbell. However, through dumbbell strength lifting exercises, we can obtain barbell training results while raising every fiber inside the body. Open. Dumbbells can exercise more muscle groups than barbells, so for the next 8 weeks, consider moving the center of gravity to the dumbbell!

　　Start with the flat chest push exercise. Do deep stretches when moving to the bottom and quickly reset. This can exercise fast contraction muscle fibers, usually exactly where you want to build up muscles. Then, at the end, squeeze and bend the pectoral muscles to make sure that each fiber is exercised.

　　Don't let the dumbbells touch each other when moving to the top. Otherwise, it will only reduce the pressure on the chest and sometimes stiffen the facial muscles. Keep a few inches away between the two dumbbells so that your chest can always feel To the pressure.

　　Repeat the above movement to ensure that every repetition is of high quality. Try to stretch every time you move to the bottom, and try to shrink every time you move to the top.

　　Finally, practice dumbbell birds. Birds are very skillful exercises and must be careful to avoid hurting the shoulders. Although it is very important to stretch as much as possible when moving to the bottom, be careful not to let your wrists exceed the elbows too much. Once the arms are too open, you will easily get injured. Keep your wrists and elbows perpendicular, and do not be lower than the practice mat.

　　You should also be careful not to lift your elbows too high, and do not use the strength of your shoulders to control the position of your elbows. On the contrary, lower the position of your elbows so that It is parallel to the ribs. This will prevent you from getting hurt.

　　When doing a chest push, squeeze the chest muscles when the bird moves to the top, be careful not to let the dumbbells touch each other. Rotate your wrist slightly during the movement. In other words, when you move to the bottom, your palms should be staggered from the head. Then, when you lift the dumbbells in the arc, turn your wrists so that the palms face the head when the movement is completed. This will allow you to put more pressure on the internal chest muscles.

　　By these exercises - squeeze at the top, stretch at the bottom, and rotate your wrists, these can give your middle chest muscles new strength, allowing your chest cavity to get better balance and deep exercise.