Dumbbell is a common and commonly used exercise equipment. I believe many people still know it. In exercise movements, there are many movements that use dumbbells. At the same time, these movements have their own exercise parts. So how to use dumbbells? Some people still know about training chest muscles. So, how do men use dumbbells to train chest muscles in the gym? Let’s take a look.
Lie supine with dumbbell chest press
1. On a flat surface Lie down on a bench, hold a dumbbell in each hand, and place them on your thighs, palms facing each other.
2. Then, use your thighs to help you lift the dumbbells, one at a time. Hold them in front of you, shoulder-width apart.
3. Then, rotate your wrist so that the palm of your hand is facing away from you. Place the dumbbells on either side of your chest with your upper arms and forearms at a 90-degree angle. Make sure you maintain control of the dumbbells throughout the movement. This will be your starting position.
4. Then, as you exhale, use your chest to push the dumbbell up. Straighten your arms and squeeze your chest when you reach the top of the movement, hold for a moment and then slowly lower. Tip: Ideally, the descent should take twice as long as the lift.
Supine incline dumbbell chest press
1. Lie on an incline bench, hold a dumbbell in each hand, place it on your thighs, palms facing each other.
2. Then, use your thighs to help you lift the dumbbells, one at a time, shoulder-width apart.
3. Then, rotate your wrist forward so that the palm of your hand is forward. This is your starting movement.
4. Then use chest strength to push up the dumbbell while exhaling, remembering to maintain control of the dumbbell throughout the process.
5. Straighten your arms naturally, stay for a moment when you reach the top, and then start to descend slowly, inhaling as you descend. Ideally, the time it takes to lower should be twice as long as the time it takes to lift.
Supine incline dumbbell chest press
1. Fix your legs on the top of the incline bench and then lie down, holding a dumbbell in each hand and placing it on your legs. Palms facing each other.
2. After lying down, lift the dumbbells above you, shoulder-width apart.
3. Once the dumbbells are shoulder-width apart, rotate your wrists so your palms are facing away from you. This will be your starting position.
4. Slowly lower the dumbbells to your sides while exhaling. Remain silent throughout the processThe power of the bell controls. Tip: Your forearms should remain perpendicular to the floor throughout the exercise.
5. As you exhale, use your chest muscles to push the dumbbell up. When your arms are straight and the dumbbell is raised at the top, squeeze your chest, hold for a moment and then slowly lower it again.
Supine Dumbbell Dips
1. Place a dumbbell on a flat bench.
2. Make sure the dumbbells are securely placed on one side of the bench, then lie on the bench (crossing it in a cross-like pattern) with only your shoulders resting on the surface of the bench. Your hips should be slightly lower than the height of the bench, and your legs and feet should be firmly planted on the floor. Also keep your head away from the bench surface.
3. Hold the dumbbell tightly with both hands and place it above the chest. With your arms bent, your two palms should hold the lower side of the dumbbell. This is your starting action. Note: Be sure to use dumbbells safely. Unstable supports can cause the dumbbells to fall and hit you in the face.
4. Keeping your arms bent, slowly move the dumbbells behind your head while inhaling until you feel a stretch in your chest.
5. Then, lift the dumbbells back to the starting position slowly while exhaling.
Supine flat dumbbell fly
1. Lie flat on a flat bench, holding a dumbbell in each hand, temporarily leaning on your thighs. The palms of both hands face each other.
2. Use your thighs to help you lift the dumbbells, one at a time. Hold them in front of your body, shoulder width apart, palms facing each other. Lift the dumbbells up, then pause in this position for a moment and lock in this position. This is your starting position.
3. Bend your elbows slightly to avoid excessive pressure on the biceps tendon. Open your arms in a larger arc to both sides and then lower them until you feel your chest stretch. When doing this action Inhale at the same time. Tip: Remember that your arms should remain relatively still in this position throughout the movement. Movement should only occur in the shoulder joint.
4. Return your arms to the starting position while exhaling and squeezing your chest muscles. Tip: Make sure the arc of each press is as similar as possible.