How to train pectoral and abdominal muscles at home dumbbells how to exercise pectoral and abdominal muscles

May 12, 2023
Dumbbells are the representatives of free strength, and pectoral and abdominal muscles are the representatives of the main muscle groups of the upper body, so how can we use dumbbells to exercise the pectoral and abdominal muscles?

Dumbbell high bar rowing

At the beginning, first do push-ups, using dumbbells as a push-up handle, feet spread and shoulder width, after the body is stable, first do the right-hand rowing action, when the dumbbell near the body, slowly put down, change hands action, left and right to do a complete action. This action can effectively exercise the abdominal muscles.

Dumbbell Russian wheel rotation

At first, sit on the ground, hold the dumbbell with both hands straight in front of your chest, then rotate your upper body, bring the dumbbell to the right side of your body, then turn back to the left, and continue to do the rotation of the left and right. This action can effectively exercise the abdominal muscles.

Weighted hip thrust

The upper body half squat to lean to the heavy training chair, hands holding dumbbells on the abdomen, the upper body up to lean back over the heavy training chair, stay 10 seconds, in slowly back to the original place, repeat the action, do 3-5 sets. This action can effectively exercise the abdominal muscles.

Dumbbell bench press

The use of lying on the ground to do bench press to train the pectoral muscles, at first lying flat on the ground, holding a dumbbell in each hand, followed by elbows and shoulders parallel to the ground, to do bench press. This action can effectively exercise the pectoral muscles.

Dumbbell flying bird

1. lying flat, holding a dumbbell in front of the chest. 2. Bend your elbows slightly throughout. 3. Spread your arms out to the sides while keeping your elbows slightly bent. 4. When the upper arms are parallel to the ground, lift the dumbbells back to the starting position and start again. This action can effectively exercise the pectoral muscles.
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