Build thick pectoral muscles: dumbbell bench press + bird super set!

Build thick pectoral muscles: Dumbbell bench press Flying Bird Super Group!

　　The most feared thing about fitness training is to use the same method and the same rhythm! Over time, the muscles will adapt. When your muscles no longer have new stimulation, it will start to slow down the growth!

　　So! Change, something new to your muscles becomes necessary!

　　Today I will bring you a good chest training change! Dumbbell bench press + bird combination training!

　This is a combination of two great movements! To help fill the chest muscles!

　　How to do it?

　　A dumbbell bench press, and then do dumbbell birds again! This alternation!

　As shown in the figure: Choose a flat plate or an oblique stool, Use the grip!

　　The weight is selected according to the weight of the bird! Lighter!

　　The starting position is the same as the traditional dumbbell bench press! First perform a dumbbell bench press, and immediately exchange it for a dumbbell bird when your arms are straightened! When the dumbbell falls to the end, it retracts inward and becomes a dumbbell bench press! Alternate in turn!

　　Two movements are counted as one action, three groups 8-12 times in each group!

　　The benefits of doing this: change the usual training rhythm! Use lighter weight to make your pectoral muscles better stimulate!

　　The movement skills are no different from usual pectoral muscle training! Focus on the stretching and squeezing of the chest muscles! Keep the shoulders stable and the movements are carried out in an orderly manner!

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Related recommendations 　　Classic movements of pectoral muscles: full analysis of dumbbell flying birds!

　　Which exercise, dumbbell bench press or dumbbell flying birds?

　　Don't do dumbbell flying birds well?—Try rope flying birds first!