The exercise of chest muscles generally requires special movements, especially auxiliary equipment, because the chest muscles are relatively large and difficult to exercise in our daily life. Only through special movements can we Achieve better results. Dumbbells are equipment we often use every day, so what are the dumbbell chest training exercises?

Dumbbell Fly

Dumbbell Fly can be done on the bench. At first we lean over Lie down on the bench with your feet on both sides of the bench to maintain balance. At this time, we hold a dumbbell in each hand, and let our hands hang naturally. At the beginning of the movement, we slowly lift our hands upward until our hands are fully opened and lifted upward, and are straight and parallel to the ground. At this time, we can slowly stretch our hands backward until our shoulders and back are stretched backward. Let's relax our arms again and start the action again. We insist on completing a group of 20 each time, and we can perform 3 groups.

Supine dumbbell bench press

Dumbbell bench press is done by lying flat on the bench. At the beginning, we hold a dumbbell in each hand and tighten the hands. chest position. At this time, the action begins. We slowly push the dumbbell upwards with both hands until we lift the dumbbell to the highest position with both hands. At this time, our hands are straight. Then we slowly retract our hands and perform the movements again. We insist on completing 15 movements each time and can perform 3 groups.

The dumbbell back stretch

The back stretch is difficult and risky, so we need to choose the weight of the dumbbell before starting. At the beginning, we hold a dumbbell in each hand. At this time, we place both hands in the back position. The movement begins. We slowly stretch our hands upward until we stretch the dumbbell to the highest position. Then we move downward. Slowly return your arms to the back position and resume the movement. You can do 20 sets of 2 to 3 sets each time.

The above is an introduction to dumbbell chest exercises. With dumbbells to assist us in completing the movements, the exercise effect is more obvious, but we also need to persist in order to make our chest muscles more effective. of training.