How to practice chest muscles with dumbbells only? How to practice chest muscles with dumbbells at home?

How to practice pectoral muscles with only dumbbells?

　　Many fitness friends often ask me! I want to exercise at home! How to exercise pectoral muscles with only one dumbbell

　　My answer is that having a pair of dumbbells is enough! Dumbbell training pectoral muscles is a great way! Exercising at home can also allow you to have strong and thick pectoral muscles!

　　Dumbbell training pectoral muscles mainly revolves around two movements: dumbbell bench press + dumbbell flying bird

　　The two movements have different angles and different targetedness! This can fully stimulate all angles of the pectoral muscles!]

　　Dumbbell bench press: flat bench press (whole Pectoral muscles), upward oblique dumbbell bench press (upper side of the pectoral muscles) and downward oblique dumbbell bench press (underside of the pectoral muscles)

　　Dumbell bird: flat bird (whole pectoral muscles), upward oblique dumbbell bird (upper side of the pectoral muscles) and downward oblique dumbbell bird (lower of the pectoral muscles)

　　How do users practice pectoral muscles?—Pair with classic push-ups, dumbbell bench press and bird in various positions!

　　Dumbell bench press: flat bench press as an example

　　Start position: lie on a flat bench press stool, with both feet flat on the ground. Bend the elbows, hold the dumbbell, the fists and eyes are opposite, the palms of the palms are facing the legs, and the axis of the dumbbell is on the nipple 1 cm square (middle of the chest muscle), press against the chest.

　　Action process: Push upward, retract the elbows, clamp the chest while clamping the elbows. The dumbbell is slightly forward while tilting upward, showing a parabolic motion trajectory. When the arms are straightened, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But do not be located exactly at the support point of the shoulder joint, as this will allow the bone to support the weight of the dumbbell (this case where the weight is supported by the bones rather than the muscles is called "locking"), which makes the chest muscles relax and affect the exercise effect. Then, spread the two straight arms to both sides, the arms slowly bend, and the dumbbell falls vertically, and when it falls to the lowest point , that is, do the upper pushing work. Repeat.

　　　　Upgraded dumbbell bench press: lie on a bench press stool with an angle of 35-45 degrees. Straighten the dumbbells on the upper part of the shoulder. When placed on the upper part of the chest (close to the clavicle), inhale. When lowered to the lowest point, do the upper pushing work and exhale when pushed up.

　　　Upgraded dumbbell bench press: lie on a bench stool with an angle of 30-45 degrees, with the palms facing the dumbbell bench press: hold the dumbbells relative to the palms, and the arms close to the body. The position of the dumbbell falls below the chest

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Related recommendations 　　Illustrated method for training pectoral muscles in dumbbells, Introduction to methods for training pectoral muscles in dumbbells

　　Three reasons for choosing dumbbell bench press

　　　Sided bird - Demonstrated bird demonstration illustration, Video of the bird

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