How to train lower chest muscles with dumbbells?

Although dumbbells look like a very common piece of equipment, they can be used to train muscles in any part of the body. There are only differences in training methods and movements. So how should you use dumbbells? The methods vary depending on the parts of the body you want to exercise. So how do you use dumbbells to train your chest muscles? Next, let’s talk about how to use dumbbells to train your chest muscles.

Lie on your back on a bench with a certain incline to fully stretch your chest muscles and fully stimulate them. When doing this exercise, cross your legs and keep your feet off the ground to avoid arching your back and reducing the effect of the training. The dumbbells should not touch each other when you reach the highest point, and your elbows should be slightly bent when you lower them. He said that when flying, one should imagine holding a big bucket. Only in this way can we ensure that the actions are correct. The weight of the dumbbells should be such that you can only lift them 8 to 10 times.

Lie flat on a bench with your body perpendicular to it, the upper and middle part of your back touching the bench, your head suspended in the air, your feet on the ground, and your arms kept straight during the movement. Pay attention to your breathing. Exhale when you lift the dumbbells from the lowest point, and inhale when you lower the dumbbells from the highest point. Make sure to lower the dumbbells fully until they almost touch the ground. Do 20 times in one set.

Raising your hands is as important to your shoulder muscles as squats are to your quadriceps. He sometimes did standing presses, sometimes seated presses, and sometimes shoulder-turned presses (this movement was advocated by Arnold a few years ago). Note that the upper body must be kept upright. It is best to have a self-supporting object on the back or secure it with a strap to prevent the shoulders from shaking unsteadily.

This movement is more difficult than the normal dumbbell raise, so the weight should be slightly lighter. At the beginning, hold the bell at the sides of your shoulders with your palms facing each other. As you raise the bell, rotate your wrists outward so that your palms face forward when you reach the highest point. The trick to this move is to keep your elbows vertical as you extend and lower them. Do 6 to 12 times in one set.

The article introduces several ways to train the chest muscles. In addition to these methods, as long as you use the power of dumbbells and do any movements that can exercise the chest muscles, you can exercise the chest muscles. But when exercising, you should first move around to avoid straining your muscles. And don't do too much, three sets of each exercise per day is enough. Long-term persistence will produce results.