Tips for Dumbbells and Birds: Make your chest muscles fully squeeze

Dumbbell bird is one of the favorite methods of training for pectoral muscles! Single joint movements can make you feel the feeling of tearing and squeezing of the chest muscles!

　　However, in the process of dumbbell birds, many people still don’t feel the chest, especially the centripetal stage: the process of the chest muscle contracting and retracting the shoulders!

　　Today I will introduce a small trick for you! Let you squeeze the chest muscles better!

　　Dumbbell birds belong to a single joint movement! The main joint movement is shoulder horizontal adduction!

　　Many people cannot feel the squeezing, or the inner side of the chest muscles is not strong. The biggest reason is that the shoulder horizontal adduction is not enough, and the resistance in the contraction stage is insufficient!

　　What should I do?

　　There is a principle The distance between the hands should be close enough: the amplitude of the muscle-enhancing shoulder!

　　How to do it?

　　First do the centrifugal stage. Pay attention to controlling the movement when the shoulder abduction is opened. The elbows are slightly bent, and feel the chest muscles are stretched. When reaching the bottom, feel the chest muscles are full of tension and energy!

　　Then contract the chest muscles and draw an arc upwards, imagine holding a big tree!

　　The key point is: When closing, feel the two big arms approaching hard at the apex of the movement. Try to squeeze the chest muscles as much as possible, and the arms can be stretched straight), pause for 2-3 seconds to perform peak contraction.

　　The big arms (humerus) get close to each other hard, which will help increase the amplitude of the shoulders, and at the same time it will squeeze your chest muscles better!

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