Do you know all the methods and steps to exercise your chest muscles with dumbbells?

If you want to exercise your chest muscles, then doing dumbbell exercises is the best choice. However, you cannot play with dumbbells casually. Instead, you must follow standard movements. This will not only be good for your health, but will also allow you to exercise your chest muscles as you wish.

1. Dumbbell Press Behind Head

Exercise parts: waist, abdomen, triceps and hips Sit on a fitness ball with your knees bent 90 degrees, holding a dumbbell in each hand. Walk your feet forward until your upper back and head are completely resting on the ball. Lift your hips so that your torso is in a straight line. Extend your arms toward the ceiling, then bend your elbows to lower the dumbbells behind your head and straighten your arms. Repeat this set of movements 15 times and then return to standing position.

2. Double-handed dumbbell rowing

Exercise areas: shoulders, upper back, biceps Stand with your feet hip-width apart and hold two dumbbells in your right hand. Step back with your right foot, bend your knees slightly, and lean forward from your hips, resting your left hand on your left leg. Extend your right arm just below shoulder level, then bend your elbow to row the dumbbell toward your ribs; then re-extend it. After repeating this rowing movement 12 times, stand on the other leg and switch hands holding the dumbbell, and repeat the above movements.

3. Dumbbell Fly

Exercise parts: shoulders, waist, abdomen, buttocks. Hold a dumbbell in each hand, stand on your right leg, and lift your left leg back a few inches. Keeping your back straight, lift the dumbbells to below your shoulders and lean forward from your hips. As you lift your left leg, raise your arms out to your sides and continue leaning forward until your body is almost parallel to your face. Then return to the starting position. Repeat this set of movements 12 times, then switch sides and repeat the above steps.

4. Squat and turn

Exercise parts: shoulders, upper back, hips, legs

Hold a dumbbell in each hand and stand with your feet shoulder-width apart.

Squat down and bring the dumbbells to your chest with your hands, elbows apart to your sides.

5. Dumbbell Curl

Exercise area: upper back and biceps Stand with your feet shoulder-width apart, knees slightly bent, hold a dumbbell in each hand, place your arms in front of your thighs with your palms facing up. Lift your arms directly in front of your chest, keeping your elbows fixed, and bend your right hand toward your right shoulder, then stretch it out. Repeat this movement 20 times with your left arm, then switch to your right arm to do the curls.