How to practice dumbbell pectoral muscle dumbbell pectoral muscle training method

The pectoral muscles are divided into upper, lower, and middle chests, and the mid-seam training, whether you do unassisted or dumbbell training, involves training to these parts through variation movements. Here we will learn how dumbbells train the pectoral muscles.

Supine lying dumbbell pushing chest

Mainly exercise the entire pectoralis major muscle.

1, lie down on a flat bench, hold a dumbbell in each hand, put them on your thighs, palms facing each other. 2, Then, use your thighs to help you lift the dumbbells, one at a time. Hold them in front of you, shoulder-width apart. 3. After that, rotate your wrists so that the palms are facing you. Place the dumbbells on either side of your chest with your upper arms and forearms at a 90-degree angle, making sure you maintain control of the dumbbell force throughout the movement, which will be your starting position. 4. Then, as you exhale, use the strength of your chest to push the dumbbells up. Straighten your arms, squeeze your chest as you reach the highest point of the movement, hold for a moment and then slowly descend. Tip: Ideally, the descent should take twice as long as the lift.

Supine supination dumbbell push-up

Mainly exercises the upper edge of the pectoralis major.

1, lying on the upper incline bench, holding a dumbbell in each hand, placed on the thighs, palms facing each other. 2, then, use your thighs to help you lift the dumbbells, one at a time, shoulder-width apart. 3. Then, rotate your wrists forward so that your palms are facing forward, which is your starting movement. 4. Then push the dumbbells up with chest strength while exhaling, remembering to maintain control of the dumbbells throughout. 5. Straighten your arms naturally, hold them for a moment when they reach the apex, and then begin to descend slowly, inhaling as you descend. Ideally, it should take twice as long to descend as it does to lift.

Supine downward incline dumbbell chest press

The main exercise is the lower edge of the pectoralis major.

1, fix the legs on the top of the downward incline bench then lie down and hold a dumbbell in each hand on the legs. Palms facing each other. 2, after lying down, the dumbbells will be raised above you, the same width as your shoulders. 3. Once the dumbbells are shoulder-width apart, rotate your wrists so that the palms are back to you. This will be your starting position. 4, Slowly lower the dumbbells to your sides while exhaling. Maintain power control of the dumbbells throughout. Tip: The forearms should remain perpendicular to the floor at all times throughout the process. 5. As you exhale, use your chest muscles to push the dumbbells up. When your arms are straight and the dumbbell is raised at the top, squeeze your chest, hold for a moment and then slowly lower again.

Supine dumbbell arm curls

Mainly exercises the upper edge of the pectoralis major and the middle suture of the pectoralis muscle.

1. Place a dumbbell on a flat bench. 2. Make sure the dumbbell is securely placed on one side of the bench, then lie on the bench (with your body crossed in a cruciform shape) with only your shoulders resting on the surface of the bench. Your hips should be slightly below the height of the bench, and your legs and feet should be stable on the floor. The head should also not touch the surface of the bench. 3. Hold the dumbbells firmly in both hands and place them in a position above your chest with your arms bent and both palms should hold the dumbbells underneath the side of the bench, which is your starting movement. Note: Always make sure the dumbbells are safe to use, unsound supports can cause them to fall and hit you in the face. 4. Keeping your arms bent, slowly move the dumbbells to the back of your head while inhaling until you feel a stretch in your chest. 5, Then, lift the dumbbell back to the starting position, moving slowly, while exhaling.

Supine Plank Dumbbell Flying Bird

Mainly exercise the lateral pectoralis major and pectoralis medius.

1, lying flat on a flat bench, holding a dumbbell in each hand, temporarily resting on the thighs. The palms of both hands are facing each other. 2, Use your thighs to help you lift the dumbbells up, one at a time. Raise them in front of your body, shoulder-width apart, and hold them with palms facing each other. Lift the dumbbells up, then stop in this position and pause for a moment to lock the position, which is your starting position. 3. Bend your elbows slightly to avoid excessive pressure on the biceps tendon, open your arms to the sides in a wide arc and then descend until you feel the chest stretch, inhaling at the same time as you do this movement. Tip: Remember that the arms should remain relatively still in this position throughout the exercise. The movement should only occur in the shoulder joint area. 4. Return the arms to the starting position while exhaling and squeezing the chest muscles. Tip: Make sure that the arc of each push-up remains as similar as possible.