How to train the chest? There are many training movements, and the chest training movements have good training effects. Of course, many movements require dumbbells. As for the dumbbell chest training movements for girls, I believe some people still know the training movements. So, what is the dumbbell chest training program for girls? Teach you how to train. Let’s find out together below!

1. Flat dumbbell bench press

Main training area: chest

Exercise essentials:

Lie on your back on a flat bench, lift the dumbbells with both hands above your shoulders, and keep your elbow joints naturally straight. Inhale, open your elbow joints to both sides, and slowly lower your upper arms to parallel to the ground, keeping your elbow joints at 90°. Exhale, push your arms up and return to the starting position.

Action requirements:

Each set of 10 times is a set, do two sets, and rest for 1 minute between sets.

2. Seated dumbbell shoulder raise

Main training area: shoulders

Action essentials:

Sit on the seat, keep your body straight, your back close to the backrest, and your abdomen tight. Hold dumbbells on both sides of your head with both hands. While exhaling, push your hands vertically upward. Push the dumbbells up until your arms are naturally straightened. Inhale while slowly lowering them to the starting position.

Action requirements:

Each set of 10 times is a set, do two sets, and rest for 1 minute between sets.

3. Lean over and do one-arm flexion and extension

Main training area: triceps brachii

Action essentials:

Bend over one leg and kneel on the bench, hold one hand on the flat bench, keep your back straight, hold the dumbbell and keep the upper arm and torso on the same plane. The forearm is naturally perpendicular to the ground. The upper arm does not move. When exhaling, extend the forearm backward. Straight and parallel to the upper arm. Movement resumes when inhaling.

Action requirements:

Each set of 10 times is a set, do two sets, and rest for 1 minute between sets.

4. Dumbbell curl

Main training area: biceps

Action essentials:

The body stands naturally, with the knees slightly bent, arms vertically downward, holding two dumbbells, with the palms facing the torso.

When exhaling, bend your arms and lift the dumbbells, keeping your upper arms still. When the dumbbells are close to the shoulder position, turn your palms upward, and return to the movement when inhaling.

Action requirements:

Do two sets of 10 times each, resting for 1 minute between sets.

5. Dumbbell one-arm row

Main exercise parts: back muscles

Action essentials:

Bend over one knee and kneel on the bench, place your other hand on the flat bench, keep your back straight, and hold the dumbbell with your arm naturally downward and vertical. When you inhale, pull the dumbbell up to the side of your waist, and when you exhale, return to the original position. Try to use your back to exert force, avoid using hand muscles, and keep your trunk stable and not rotating.

Action requirements:

Each set of 10 times is a set, do two sets, and rest for 1 minute between sets.

6. Dumbbell lunges

Main training areas: gluteus maximus, quadriceps

Action essentials:

Stand with your feet separated front and back, draw in your abdomen to keep your body stable, and hold dumbbells with both hands. Inhale while bending your knees until the knee joint of the front leg is in the same direction as the toes, with the knee joint not exceeding the toes. Squat down the back leg until the knee is slightly above the ground. When exhaling, return to the original position.

Action requirements:

Each set of 12 times is a set, do two sets, and rest for 1 minute between sets.

7. Dumbbell straight-leg deadlift

Main training area: buttocks

Action essentials:

Stand with your legs naturally apart, bend your knees slightly, draw in your abdomen and chest, keep your back straight, and hold dumbbells with both hands. When inhaling, bend your hips and lean down until the dumbbell is slightly lower than your knees. When exhaling, return to the original position.

Action requirements:

Each set of 10 times is a set, do two sets, and rest for 1 minute between sets.

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