How to train pectoral muscles with dumbbell barbells, how to train pectoral muscles with dumbbells

Life is endless, fitness is not endless!

In addition to the fact that the dumbbell chest training has a little effect on the middle seam, the dumbbell bench press is basically in vain, but the muscles are not blocked, will there be a seam? If you don't go to the gym to do bench presses, just do push-ups honestly, or don't waste your energy. To lose fat, go for a run honestly, jogging for two hours a day.

The pectoral muscles are more representative of the bench press and the bird. In fact, push-ups are enough for you to work hard for at least two years. Blindly pursuing weight is wrong.

Buy a pair of dumbbells with weight stacks and keep adding weights as you progress. If you can do push-ups, you can train almost any part of the pectoral muscles, but the mid-seam exercise is a little worse. You can try it according to your level, 1 hand pad 20 cm fix, 2 foot pad 20 cm fix (up to 60 cm), 3 one-arm push-ups, 4 weight-bearing one-arm push-ups, 5 weight-bearing one-arm push-ups (foot pad).

The important thing in muscle training is to experience the movements, not to blindly pursue quantity and speed. What should be paid attention to is to start slowly at a uniform speed and maintain the highest power point.

Flat bench press: mainly exercises the thickness of the pectoralis major muscle and the chest groove. Action:

Hold the dumbbells on the bench with both hands on the shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly reset. Tip: Push up and down in an arc to allow the pectoralis major muscle to be fully contracted and fully extended.

Incline press: Mainly exercises the upper pectoral muscles. Movement: The essentials of the movement are the same as the bench press, the difference is that the bench surface is adjusted to a 30 40 degree inclination, and the bench is done by reclining on it.

Lying flat birds: mainly practice the middle groove of the chest. Action:

On the bench, hold dumbbells in both hands, palms facing each other, arms naturally stretched above the chest, arms slightly bend elbows to both sides of the arc down the dumbbells to the lowest point, the chest muscles are fully extended, and the chest muscles are contracted to lift the arms in an arc to restore. 4.Supine straight arm pull-up:

The best movement to expand the ribcage and train the pectoralis major and serratus anterior muscles. Movement: Lie on the shoulder on the horizontal bench, put your feet on the ground, hold one end of the dumbbell with both hands above the chest, slowly lower the dumbbell to the back of the head (feel the pectoral muscles and chest stretch) with the shoulder as the axis, and then lift the dumbbell to restore when it reaches the limit.

Note: To prevent injury, the speed of the decentralization process should not be too fast.

1. Lie on your back and push your chest with dumbbells.

Mainly exercises the entire pectoralis major muscle.

2. Supine inclined dumbbell chest push.

Mainly exercise the upper edge of the pectoralis major muscle.

3. Supine inclined dumbbell chest push.

Mainly exercise the lower edge of the pectoralis major muscle.

4. Lie on your back and lie down with dumbbells.

Mainly exercise the lateral pectoralis major muscle and the middle pectoral suture.

Push-ups can train the pectoral muscles, let's see what to pay attention to!