Once you go to the gym to exercise, especially for boys, most of them want to make their bodies more toned, especially their chest muscles. Who doesn’t want to have strong and plump chest muscles? This can not only show their masculine charm, It makes girls feel very safe. However, if you want to have a better figure, you don’t have to go to the gym. As long as you have two dumbbells that suit you, you can have beautiful chest muscles even if you practice at home. Today I will share with you how to use dumbbells to train your chest muscles.
Action 1: Dumbbell bench press
Dumbbell bench press can help us Exercise the pectoralis major, which is the most important muscle in the chest muscles. When doing this action, we need to find a suitable table and lie down to practice. However, it should be noted that only the upper part of the thighs is on the table, and then take one in each hand. Place the dumbbells close to your chest, then straighten your arms and lift them up. After staying for a while, slowly lower them down and repeat the exercise.
Action 2: Dumbbell prone fly
All fly movements have one thing in common, they are basically done on the side of the body. The same goes for doing flyes with dumbbells. First, we need to lie flat on the table, keep the upper arms parallel to the ground, and the forearms perpendicular to the ground. Take a dumbbell in each hand, lift the dumbbells to a height parallel to the shoulders, and then hold it for a while, slowly Slow down and repeat. This action can be a good exercise to the outer part of the pectoralis major muscle and the middle seam of the pectoral muscle.
Action 3: Dumbbell supine arm flexion and extension
When doing dumbbell supine arm flexion and extension, we have to lie on a relatively narrow plane, with our calves hanging naturally. The dumbbell bench press mentioned above is the same, but the difference between these two movements is that it only requires one dumbbell, hold it with both hands at the same time, then straighten your arms, lift the dumbbell, and then pull it behind your head. Good stimulation to the upper edge of the pectoralis major muscle.