What are the best dumbbell chest training exercises

People who are keen on fitness, especially boys, nine out of ten want to train their breasts. After all, a pair of huge chest muscles not only look beautiful, but also greatly increases personal charm and makes girls feel very safe. In fact, to achieve this effect, you don’t have to go to the gym. You just need to buy a pair of dumbbells and master sufficient effective methods. Exercise at home. It won’t take long to see the gratifying results.

Action 1: Dumbbell flat bench press

Dumbbell flat bench press, yes Lying on a narrow plane, the upper body is kept on the plane, and the thigh part of the lower body can also be on the plane, but the knees need to be perpendicular to the ground. Hold a dumbbell with both hands, bend your arms, keep the dumbbell close to your chest, and then straighten your arms, lift the dumbbell into the air, stay for a few seconds before doing the next time. This action is mainly used to exercise the pectoralis major in the pectoralis muscles. It should be noted that the weight should be appropriate and not too light.

Action 2: Dumbbells lie on your back and fly 　　In fact, all bird movements are similar, basically done on the side of the body. The same is true for dumbbells lying on their backs. This action requires us to lie on a relatively narrow plane, take a supine position, keep the upper arm parallel to the ground, keep the forearm perpendicular to the ground, hold a dumbbell in each hand, and try to lift the dumbbell to a high place until the entire arm is vertical to the ground. This action mainly exercises the lateral side of the pectoralis major muscle and the middle seam of the pectoralis muscle. Each group can do eight to twelve.

　　Action three: Dumbbell lying on the back arm flexed and stretched

　　This action requires us to lie on a relatively narrow plane, keeping the body above the knee parallel to the ground, and keeping the ground vertically below the knee. The preparation action is the same as the dumbbell flat bench press. The difference is that it requires holding a dumbbell with both hands, stretching your arms, lifting the dumbbell over the head, and then pulling it hard towards the back of the head. It mainly exercises the upper edge of the pectoralis major muscle and the middle seam of the pectoralis muscle.

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