Dumbbell Sets Gym Exercise Power Lifting Dumbbells

The most effective way to exercise chest muscles with dumbbells:

bench dumbbell press 

Action advantage: The main action for chest training is also the basis for other supine chest pushing and deformation movements. Stimulate the entire pectoralis major muscle and also exercise the anterior deltoid and triceps brachii muscles.

Action Explanation:

1. Sit on a bench, hold dumbbells with both hands and place them on your thighs.

2. Lie down, tighten your gluteus maximus, press your feet on the floor, and maintain stability in your lower body.

3. Tighten the core, place your back against the bench, push the dumbbell directly above your chest, with your fists and eyes facing each other, and lower your shoulder blades.

4. Slowly lower both elbows to extend the chest, with the upper arm at an angle of approximately 45 degrees to the body.

5. Exhale and forcefully push the dumbbell back to its starting position through the contraction of the chest muscles. Extend both arms but do not lock the elbow joints.

Number of groups: 3-4 groups, 6-8 times per group.

Dumbbell chest bird

Movement advantage: It is another important chest training movement, and this isolated single joint movement allows the chest muscles to have a larger range of motion, which can better shape the middle seam of the chest.

Action Explanation:

1. Lie on the bench, hold dumbbells with palms facing each other, push the dumbbells up above your chest, and slightly bend your elbows.

Step on the ground with both feet, keep your lower body stable, lower your shoulder blades and press them against the bench, contract your gluteus maximus and abdominal muscles, and create a sense of tension throughout your body.

3. Slightly rotate the wrist so that the shoulder joint can rotate outward slightly.

4. Spread both arms and fall steadily, with only the shoulder joint open, keeping the elbow joint angle basically unchanged. Drop slightly lower than the shoulder, draw a large fan-shaped arc, and feel the chest being stretched during the centrifugal stage.

5. Exhale, contract the chest muscles to drive the arms to embrace upwards, relying only on the shoulder joint to move, keeping the elbow joint still, allowing the dumbbells to approach but not collide with each other. Pause for 1 second at the end of the action and forcefully contract the chest.

Number of groups: 3 groups, 10-12 times per group.

Incline dumbbell press 

Action advantage: The upward sloping dumbbell can focus on stimulating the upper chest by opening it at an angle.

Action Explanation:

1. Adjust the bench to an angle of 30 degrees. Compared to 45 degrees, 30 degrees has a greater degree of stimulation on the upper chest.

2. Sit on a stool, press your back against the backrest, tighten your core, and step on the ground with both feet.

3. Raise the dumbbell, keep your arms perpendicular to the ground, and slightly rotate your wrist inward to form a slight internal rotation of your shoulders.

4. Bend the elbow joint below the shoulder joint to allow the chest muscles to fully stretch. Attention: The smaller the angle between the upper arm and the torso, the higher the involvement of the triceps brachii; The greater the angle of the upper arm, the higher the involvement of the anterior deltoid muscle bundle.

5. Exhale, contract chest muscles, push the dumbbell up to the starting position, feel the tightness of the chest, keep the chest muscles contracted, but the dumbbell does not need to touch.

Number of groups: 3-4 groups, 8-10 times per group.