How to use dumbbells to develop the pectoral muscles, how to make dumbbells to train the pectoral mu

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can adjust the weight of the dumbbells to 8 to 12 RM, and do about 8 to 12 per set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Practice about twice a week, with an interval of more than 48 hours each time.

1. Chest 1Flat bench press: mainly exercises the thickness of the pectoralis major muscle and the chest groove.

The upward and downward pushes are in an arc, allowing the pectoralis major muscle to be fully contracted and fully extended. 2.Incline Press:

Mainly train the 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.

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

Action: On the bench, hold the dumbbells in both hands, palms facing each other, the arms are naturally stretched above the chest, the arms slightly bend the elbows to the sides and arc down the dumbbells to the lowest point, the pectoral muscles are fully extended, and the pectoral 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. Action:

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 behind 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.

Talking about dumbbell bench press (with dynamic diagram.)

Can't think of what this action looks like when you do it.

Do the following**, supine flying birds, that is, supine chest expansion. It works best with slow motion, 4 seconds up, 4 seconds down. You can't practice every day either, because it takes time for muscles to grow.

Just practice once every 2---3 days. About 4 sets at a time, with an interval of less than 3 minutes. If the dumbbells are too light, then each set should be limited to the number of times.

Generally, if you can do 15, you should add some weight, but you don't have so many dumbbells to practice at home, so you should do as many as possible in each set.

The easiest thing is to do push-ups, and the movements must be in place! Best finger touchdown! Daily Increment Stick Pack to your satisfaction.

2 You can also get two Coke bottles filled with sand, hold them and stand to do chest expansion exercises. Focus on clamping the middle with both arms, arms straight, and hard seam clamping for 1 second. into two large stones, they do it, but be careful of injury.

My hands, two exercises, the results are not bad.

Highly recommended to buy dumbbells, the best birds on your back.

If you only have dumbbells, it is recommended to train the chest in the following four training styles: flat dumbbell press, inclined dumbbell press, supine bird and inclined bird, the standard movements are as follows: