There are many good training movements for chest training, and each movement also has a good training effect. Of course, some movements require the use of dumbbells. As for the dumbbell chest training movements, I believe some people still know the training movements. So, what is the introduction to dumbbell chest training exercises? Let’s learn about dumbbell chest training exercises together.
Introduction to dumbbell chest training movements
1. Dumbbell bench press
When preparing, first hold the dumbbells with both hands, one in each hand. Then lie flat on the stool. As long as it is a long stool, it will work. Bend the elbow joint slightly.
Push the dumbbell upwards as you do it, and then repeat the action. Keep your arms slightly bent during the movement. Be careful not to do this action too fast, otherwise it will not have a good effect. Just go slow and even.
2. Incline dumbbell fly
When preparing, first hold two dumbbells and lower the dumbbell bench to a downward incline. (If it is an ordinary bench, raise one side. When sitting, your head faces the lower side. Keep your arms slightly bent and the elbows of your hands facing both sides.
When doing it, move like a flying bird. Don't let the dumbbells hit each other. The incline dumbbell fly can make it easier to concentrate the force on the lower edge of the chest. This is actually a bit like a breast expansion exercise, but you do it while lying down. Note that the speed must be constant and not too fast or too slow.
3. Dumbbell lying on your back and raising your arms
To prepare, lie on your back on a bench and hold dumbbells in both hands (just one is enough). Keep the elbows of your hands slightly bent.
As you do, lower the dumbbells below your head until your upper arms are parallel to the floor. Then repeat the action, and the amount each person does is adjusted according to their own physical strength. Don't move too big or too fast for better results.
Things to note when training chest muscles with dumbbells
1. Whether it is dumbbell chest press or shoulder press, the protectorDo not hold the joints with your hands, as this will cause the practitioner to lose control of the dumbbells, making it difficult to complete the movement in a standard manner.
2. When the protector exerts force to protect, watch the right time and do not exert force too early, otherwise it will affect the training effect.
3. When pushing down for the last 1 or 2 times, the protector can hold the practitioner's wrist to reduce the pressure on the elbow and wrist joints and avoid injury.
4. When protecting dumbbell exercises, the most important principle that should be followed is not to press or support the position of the joints, otherwise it will greatly affect the effect of training the pectoralis major muscles.
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