The dumbbell flying bird muscles don t hurt anymore

Brother, I am a professional bodybuilder, and after reading half of the question you asked, I think you have a wrong concept, not that you have finished pushing your chest, your chest hurts, but your muscles are growing!

I haven't been working out in the gym for long, I usually practice in my own team, and that's what I tell basically everyone, whenever you can continue to do 12+ weights, then you can consider adding more weight.

I'm 208 pounds now, 187 188 in the season, that's what I'm like now, the weight is also intermittently long, you say that 30 pounds is the heaviest, I don't think so, right? You can try adding a little more weight.

It is recommended that you find a personal trainer to tell you the correct way to grow muscles, and resolutely do not keep training with large weights all the time, the muscles have been under high load, but grow very slowly, do not learn what most people do, as soon as you enter the gym, you will go directly to the big weights, and then you will go to the big weights, which is counterproductive.

Chest, you can practice 1-2 times a week, and don't do a cookie-cutter action every time, you need to change the movement to have an effect.

Yes, the weight of the dumbbells has been changed, I am also a fan of dumbbell fitness, if you are always training in a uniform weight dumbbell, you will never make great progress, to tell you the truth, my dumbbell weighs 25 kg, I hope you change your opinion, I wish you success!

Definitely have to be replaced, otherwise you won't grow muscles...

That's because you're not moving correctly, or you're not exercising hard enough.

Dumbbell Bird Movement Essentials: Lie on your back on a stool with your legs naturally apart and your feet on the ground. Hold the dumbbell directly above your shoulder. Then bend your arms slightly to expand your chest ("fly up"). The restore is repeated.

The number, number and weight of the exercise sets.

Small weight: 4-6 sets x 15-25 reps 5-8kg medium weight: 3-4 sets x 10-12 reps 10-14kg large weight: 3-4 sets 3-5 reps 15-20kg breathing method.

Medium and small weights: Inhale when expanding the chest and exhale when reducing.

Heavy weights: Before the movement begins, take a few deep breaths, hold the last breath without exhaling, and then exhale after the continuous chest expansion is completed; It can also be used to inhale half a breath (without inhaling) before starting, and when the chest is expanded to the maximum area (outward), exhale (exhale) quickly, and immediately inhale another half breath, and then ventilate when the action is restored.

There are dumbbell flying birds with supine and upright, depending on what kind of practice you have, I hope you will go into detail. When I practiced flying birds, I was lying on my back, dumbbells yes, one on one hand, and I exercised for a month, and I felt pretty good.

I tell you what I think, you try, don't focus on the dumbbell up stage, focus on the down, slowly open from the top, down to the lowest point, can't hit any longer, pause, up, the process should be slow, if it doesn't work you have to add weight.

Try adding weight, and imagine yourself hugging a tree, a feeling of hugging a tree.

Because your arms are more developed than your chest, try to relax your arms when doing this movement in the future.