How to use dumbbells to exercise chest muscles

A wide pectoralis muscle can make people look fit and powerful, and dumbbells are commonly used to exercise the pectoralis muscle equipment. Here are a few sets of moves to exercise the pectoralis major with dumbbells.

The upper incline push-ups

Target exercise muscles.

Enhance the upper pectoralis major muscle

Action process.

1, the bench angle to 10 degrees to 30 degrees of incline angle, the head, upper body and hips against the back of the bench, feet flat on the floor. 2、 Hold the barbell with both hands, slightly wider than the shoulders. 3, Raise the barbell with arms straight and slightly forward to the vertical top of the chin. Lower the barbell slowly and controlled until it is about 2cm to 5cm from your collarbone. Then push the barbell upward, ending just above the vertical chin. 4. Repeat 30-40 times. After the final push, push the barbell upward to end above the chin, then lower the barbell steadily backward and flat to the grip.

Cautions.

1. When the muscles are fatigued and the barbell is heavy, make sure your shoulders and arms are in control of the barbell when you send it forward with the bell removed to avoid pushing it so hard that it goes over the vertical top of your chin when you lift it from above your head to above your chin. At this time the arms are at an oblique angle and cannot effectively control the barbell, and if unprotected, it is easy to make the barbell tilt forward and cause an accident. 2. When pushing a barbell that is beyond your reach, your back and waist are strained when supporting it, so avoid twisting your back muscles.

Flat bench press

Target exercise muscles.

Pectoralis major

Action process.

1, choose a suitable weight of dumbbells. 2, the dumbbell to get the arm into a 90-degree position, and then to lift the chest, abdomen, sink the shoulders, elbows to keep down. 3, then push the dumbbell upward until the arm is slightly curved, hold for 1 second, do a peak contraction, before you can slowly drop the dumbbell to the arm into 90 degrees, and then repeat the action.

Plank Flying Bird

Target exercise muscles.

Exercise the lateral pectoral muscles, the thickness and line of the pectoralis major muscle has a very significant exercise effect.

Action process.

1. Preparatory movements: supine on a narrow bench (20-25 cm wide), holding the bell with both hands, palms facing each other. Upper back against the bench, the spine to maintain the physiological bend, the core tightened! 2. devolution: focus on the chest seam when devolving dumbbells, rely on the tension of the pectoral muscles to control the slow devolution of dumbbells, while fully inhaling, chest up, the amplitude should be fully in place. 3. Contraction: When lifting up, rely on the contraction of the pectoral muscles to drive the arms upwards and around until the dumbbells touch, so as to avoid excessive involvement of the shoulders and back in the force.

Caution.

Pay attention to focus on the chest muscles, feel the pectoral muscles are pulled and contracted, in order to make the movement more accurate, you can imagine to hold a large class pillar, do this action constantly in the heart chanting "hold it! Hold it!"