How to use dumbbells to train your chest muscles

Among exercise equipment, dumbbells are one of the most commonly used equipment, and I believe some people are still familiar with it. In exercise movements, dumbbells are used in many exercises, but these movements are very particular. How to use dumbbells to practice chest muscles, some people know. So, how to use dumbbells to practice chest muscles? Let’s take a look.

　　Lying on a flat bench, holding a dumbbell in each hand, putting them on your thighs, and facing each other.

　　2. Then, use your thighs to help you lift the dumbbells, lift them at once. Raise one. Hold them in front of you, shoulder-width.

3. After that, rotate your wrist so that the back of your palm is for you. Place the dumbbell on both sides of your chest, with the upper arm and forearm at a 90-degree angle to ensure that you maintain control of the dumbbell's strength throughout the exercise. This will be your starting position.

4. Finally, when you exhale, use the power of your chest to lift the dumbbell. Straighten your arms, squeeze your chest when you reach the highest point of the movement, stay for a while and then slowly descend. Tip: Ideally, the time it takes to drop should be twice as long as it is to lift it.

lie on your back Push the chest with an oblique dumbbell

　　　1. Lying on the upper sloping stool, holding a dumbbell in each hand, putting it on your thighs, and palms facing each other.

　　2. Then, use your thighs to help you lift the dumbbell, each time, shoulder-width.

　　3. Then, rotate your wrist forward and make the palm forward. This is your starting action.

　　4. Then use the chest strength to push the dumbbells up, while exhale, remember to maintain control of the dumbbells throughout the process.

　　5. The arms are naturally straightened, and stay for a while when reaching the apex, and then Start to slow down and inhale when you fall. Ideally, the time required to fall should be twice the time it takes to lift.

　　Lying on your back is diagonal dumbbell pushing your chest

　　1. Fix your legs to the top of the lower bench and then lie down, holding a dumbbell on each hand and putting it on your legs. The palms face each other.

　　2. After lying down, lift the dumbbell above you, shoulder-width.

　　3. Once the dumbbell is shoulder-width, rotate your wrist and let the back of your palm beside you. This will be your starting position.

　　4. Slowly lower the dumbbell to your body On both sides of the body, exhale at the same time. Maintain control of the dumbbells throughout the whole process. Tip: During the whole process, the forearm should always be perpendicular to the floor.

　　5. When you exhale, use the muscle strength of the chest to lift the dumbbells up. When your arms are straightened and the dumbbells are lifted at the top, squeeze your chest, stay for a while and then slowly descend again.

　　Super dumbbells flex their arms

　　1. Place a dumbbell on a flat bench.

　　2. Make sure that the dumbbells are placed safely on one side of the bench and then lie on the bench (the body crosses it to ten ) Only use your shoulders to lean on the surface of the bench. The hips should be slightly lower than the height of the bench, and the legs and feet should be steadily on the floor. The head should not touch the surface of the bench.

3. Hold the dumbbell tightly with both hands and place it above the chest, with your arms bent, and both palms should hold the bottom of the side of the dumbbell. This is your starting action. Note: Be sure to ensure that the dumbbell is used safely. Unsolicited support will cause the dumbbell to fall and hit your face.

4. Keep your arms bent and slowly move the dumbbell to the back of your head, and inhale until you feel that your chest is stretched. 5. Then, lift the dumbbell back to the starting position, move slowly, and exhale at the same time.

　　　Lying flat dumbbells on the back

　　1. Lying flat on a flat bench, holding a dumbbell in each hand, temporarily leaning on the thighs. The palms of both hands are opposite.

　　2. Use the thighs to help you lift the dumbbells, one at a time. Lift them to the front of your body, shoulder-width, and hold the palms opposite to each other. Raise the dumbbells, then stop pausing in this position for a while, locking in this position, this is your starting position.

3. Elbows Bend slightly to avoid excessive pressure on the biceps tendons. Open a larger curve to both sides and then drop until you feel the chest stretching and inhale while doing this. Tips: Remember that during the entire exercise, the arms should maintain this posture and stay relatively still. The moving parts should only occur at the shoulder joints.

4. Restore the arms to the starting position, exhale and squeeze the chest muscles at the same time. Tips: Make sure that the curve of each press is as similar as possible.

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