Among the training equipment, there are many equipment that we often use, one of which is dumbbell. Of course, dumbbells have many uses, such as training muscles. Strength, train chest muscles, etc. Then how to use dumbbells to train your chest? You can train your chest by lying on your back with dumbbell chest presses, lying on your back with dumbbell chest presses, etc. So, how to train your chest with dumbbells?
Lie on your back with dumbbell chest press
1. Lie down on a flat 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. Next, rotate your wrist so that your palm 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, holding a dumbbell in each hand 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 facing 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 begin 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 an incline bench and lie down, holding a dumbbell in each hand 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, rotateWrist, palm facing away from you. This will be your starting position.
4. Slowly lower the dumbbells to your sides while exhaling. Maintain control of the dumbbells throughout the exercise. 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 flat dumbbell fly
1. Lie down 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. Inhale while doing this action. 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.
❋ Tags: